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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.

Reverse Barbell Curl

Reverse Barbell Curl

reverse barbell curl

  • This hits the Long Head of the bicep and the Brachialis.
  • Use a shoulder width grip.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • If it stresses your wrists, switch to an E-Z Curl Bar.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Don’t rush! Try two seconds to come up and three seconds to lower it.

Standing Cable Curl (Rope)

Standing Cable Curl (Rope)

standing cable curl with rope

  • This hits the Brachialis.
  • Have your palms facing each other. Keep the elbows in.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Try to limit the movement of your body, as well as your upper arms.
  • Squeeze for one second at the top of the movement.

Standing Dumbbell Curl

Standing Dumbbell Curl

standing dumbbell curl

  • This hits the Long Head of the bicep.
  • Make sure your wrists are pointed away from you as early as possible when you raise the weight.
  • 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.
  • Don’t rush! Try two seconds to come up and three seconds to lower it.

How to Do 21’s For Bigger Biceps

Looking for a great bicep exercise to add to your training session for that killer ‘pump’?

Try out 21’s! The name refers to the number of reps you need to perform, here’s how it’s done.

First you need to load up a Barbell or EZ Curl Bar with your chosen weight.

Tip: go lighter than you think, you don’t want your form to break down before the end. I recommend 50-60% of what you might expect to curl in a normal exercise.

First 7 reps: Starting from the bottom of the movement, curl until your forearms are parallel with the ground, then back down.

barbell 21's first 7 reps

Second 7 reps: Starting from halfway, curl to the top of the movement and back to halfway.

barbell 21's middle 7 reps

Last 7 reps: Starting from the bottom of the movement, curl all the way up and back down.

barbell 21's last 7 reps

How to do 21’s – Coaching Cues
  • Grab the bar with an underhand grip, placing your hands shoulder width apart
  • Stand upright with your shoulders back
  • Place one foot in front of the other to add stability and reduce upper body swinging
  • Allow the elbows to drift slightly forward so your arms can be FULLY EXTENDED, then keep elbows tight to sides
  • For the first seven curls, bring the bar up HALFWAY, where your forearms are parallel to the floor, then lower down
  • Then in the next seven curls, use the halfway point as the start of the movement and curl up to the top and back to halfway
  • For the last seven curls, go from full arm extension and curl right to the top of the movement, and slowly lower

You can do more than one set of this exercise and it’s a great choice for the end of an arm workout.

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