
Concentration Curls
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 […]
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 […]
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. […]
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 […]
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 […]
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). […]
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 […]
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 […]
Standing Cable Curl (Rope) This hits the Brachialis. Have your palms facing each other. Keep the elbows in. Make sure you fully extend the arms […]
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 […]
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 […]
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. […]
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 […]
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