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Biceps

Single Arm Preacher Curl

Single Arm Preacher Curl

single arm preacher curl

  • The Preacher Curl hits the Short Head of the bicep, as the arm is supported by the bench at full extension.
  • You can do this over the back of a bench, or use a preacher curl station.
  • Really focus on slowly lowering the weight for 3-4 seconds each rep.
  • If you want to hit the Long Head, stick with a concentration curl.

Zottman Curl

Zottman Curl

zottman curl

  • The Zottman Curl hits the Long Head of the bicep and the Brachialis.
  • Bring the weight up with a normal grip, rotate at the top, and slowly lower facing away.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Really focus on slowly lowering the weight for 3-4 seconds each rep.

Barbell Curl

Barbell Curl

standing barbell curl

  • Use a wider grip to hit the Short Head of the bicep and a narrow grip to hit the Long Head.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • 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.