Biceps

Concentration Curls

Concentration Curls

concentration curl

  • 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

Dumbbell Hammer Curl

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

E-Z Bar Curls

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

High Cable Curls

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

Incline Dumbbell Curl

incline dummbell 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

Prone Incline Barbell Curl

prone 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.