My progress on bar curls has dropped. I understand any form of bar curl is the staple bicep exercise so i'm wondering what is a good change up or strategy to improve (increase) the weight I can curl?
I don't have a separate day for arms so I target biceps with back. This typically involves starting with 4 sets of pull ups, then a 2 back exercises (4 sets each) such as rows, deadlift or lat pulls. I then move onto biceps and do 4 sets wide grip ez bar curls followed by 3 sets with the narrow grip. By the end my forearms are aching and I have a good pump in my biceps. However the weight isn't really increasing.
As my train back and biceps together i'm hesitant to target arms first, to avoid fatiguing them and subsequently not hitting the back hard enough.
What can I try?