Today I have some pretty sore muscles from something I pulled in my back. I went ahead with my bicep workout. The sore muscles actually made me focus more on my biceps. My workout consisted of:
One arm preacher curls inner and outer 3 sets of 10 warm up. Then 3 working sets supersetted with standing dumbbell bicep curls.
3 working sets of inside hammer curls supersetted with reverse curls.
I am working with very low rest between sets and really working on the squeeze of the muscle.