need a new bicep workout routine, help?

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Nate

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ok so I've been lifting for a long time now and I'm getting pretty big, my chest keeps slowly gaining size and strength but my biceps are plateaued and I need something to break them loose, here's my current bicep routine.

6X alternating: standing dumbbell curl / alternating dumbbell curl
3X rotating lift: either concentration curls, preacher curls, or hammer curls.

just tell me what works for you guys and I'll give it a shot, thanks!
 
2-3 sets preacher curls in 21 rep format (7 from mid-way to full flex, 7 from mid-way to full extension, 7 full-range)

3 sets combination standing and alternating (1 left rotating, 1 right rotating, 1 left hammer, 1 right hammer, etc.)

3 sets standing cable curls on cross over machine. Set your pulleys at shoulder height or 3-4 inches higher. Stand with legs at shoulder-width, arms extended to sides, palms up. Concentrate on keeping your elbows out away from your body, move only the forearm to full bicep flexion. There is no need to try to touch your ears, only move until the bicep is flexed, and keep the elbow in place.
 
Cable curls. With standard dumbell curls, there's no weight on your biceps through most of the lift. At full contraction there's no weight on your biceps at all, because the dumbell is past your elbow. With cable curls you have weight on your biceps through the entire range.

Oh, and when you're doing alternating dumbell curls, don't lift on one arm, then lift the other. What you're doing is a bunch of one rep sets, because one arm rests while the other lifts. Try bringing one arm up while the other arm goes down.
 
Cable curls. With standard dumbell curls, there's no weight on your biceps through most of the lift. At full contraction there's no weight on your biceps at all, because the dumbell is past your elbow. With cable curls you have weight on your biceps through the entire range.

Oh, and when you're doing alternating dumbell curls, don't lift on one arm, then lift the other. What you're doing is a bunch of one rep sets, because one arm rests while the other lifts. Try bringing one arm up while the other arm goes down.
 
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