The 4 Moves That'll Give You Huge Biceps Single-arm incline bench preacher curl. 3-4 sets of 10-12 reps; rest 15-20 seconds between sets. ... Standing resistance band curls. 3-4 sets of 25-30 reps; rest 15-20 seconds between sets. ... Incline dumbbell curls. 4 sets of 10 reps; rest 15-20 seconds between sets. ... Standing hammer curls. Mar 21, 2018