We all love hitting the biceps and there are different variations to the standard bicep curl. By doing small tweaks, you can emphasize on different zones of the biceps. For these 3 variations, we’re going to hit the long head, the short head and the brachialis, respectively.
execution - Complete Curl
- 1Take a pair of dumbbells and stand up straight
- 2Keep the dumbbells by your sides with elbows behind the back
- 3Open up your arms and supinate the wrist
- 4Curl the dumbbells up, contracting the biceps up top
execution - Elbows in front
- 1Take the dumbbells and stand up straight
- 2Bend over slightly and keep your arms in front of the body
- 3With your palms facing forward, curl the dumbbells up
- 4Try to avoid moving the elbows up
- 5Come back down slowly, maintaining tension on the biceps
execution - Hammer curls
- 1Grab a pair of dumbbells and stand up straight
- 2Keep the dumbbells on the sides with palms facing the torso
- 3With no wrist rotation, curl the dumbbells up, contracting the upper arm and forearms up top
- 4Go back down slowly
- 5Repeat the movement pattern
