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 […]

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 […]