Concentration Curls
- This hits the Long Head of the bicep.
- Really focus on feeling the contraction of the muscle.
- Don’t move your shoulder to accommodate a weight that’s too heavy.
- Make sure you fully extend the arms at the bottom of the movement.
- You can use this as a finisher.
- You can squeeze extra reps out by using the free hand to help the concentric (up) phase, then lower without it.
Dumbbell Hammer Curl
- This hits the Brachialis.
- The Brachialis responds best to a slow movement.
- Keep your wrists facing each other through the whole movement.
- Don’t use a weight so heavy you have to rock your body backwards to lift it up.
- To increase the focus, you can do alternate curls (one arm at a time).
- Make sure you fully extend the arms at the bottom of the movement.
E-Z Bar Curls
- The wider grip hits the Short Head and the narrow grip hits the Long Head.
- As always, don’t move your body too much.
- Make sure you fully extend the arms at the bottom of the movement.
- This is a good exercise for heavy low-rep work to stimulate growth.
High Cable Curls
- This hits the Long Head of the bicep.
- Stand slightly ahead of the pulleys, with one foot slightly in front of the other.
- Tilt the wrists back as you come in.
- Make sure you fully extend the arms at the bottom of the movement.
- You can use this as a finisher.
Incline Dumbbell Curl
- This hits the Long Head of the bicep.
- To increase the focus, you can do alternate curls (one arm at a time).
- Make sure you fully extend the arms at the bottom of the movement.
- This is a good finisher exercise for high rep work.
Prone Incline Barbell Curl
- This hits the Long Head of the bicep.
- If the barbell is too awkward, you can use Dumbbells here.
- If you use dumbbells, come across the body to hit your biceps peak.
- Make sure you fully extend the arms at the bottom of the movement.
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