» Biceps
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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