How to Do Dumbbell Preacher Curls

How to Do Dumbbell Preacher Curls | Bicep Workouts Probably one of the best & most popular bicep exercises is the Preacher Curl. This exercise can be carried out with the barbell, an EZ bar, or dumbbells (a couple of) and is known as a staple exercise for just about any serious trainer or bodybuilder. The potency of Preacher Curls is due to them being among the finest isolating exercises. They help you isolate the bicep muscles and ensure these muscles are in charge of the real execution of the exercise. Furthermore, this is one particular exercises that you can load up the weight on and achieve an easy muscle growth in another of typically the most popular muscles: the […]

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Rope Curl Extension Out

Rope Curl Extension Out | Biceps Workouts This bicep workout is an awesome one for hitting both the long and short head. The semi-supinated (hammer) grip used to do the curl will hit the long head, while the extension out will really hit the short head. This bicep workout is aimed at targeting both the long head bicep and the short head bicep if done properly. As always when performing any bicep workout, make sure you maintain good form and really allow your bicep to get the full benefit from the bicep workout. Make sure to keep your back straight and do not jerk your body.

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Twenty-Ones

Twenty-Ones | Biceps Workouts This is one of the most popular bicep exercises out there. Do this exercise to really burn out your biceps. This bicep workout is aimed at targeting both the long head bicep and the short head bicep if done properly. As always when performing any bicep workout, make sure you maintain good form and really allow your bicep to get the full benefit from the bicep workout. Twenty-Ones can be performed as a short head bicep exercise or a long head bicep exercise also, but typically the way your grip will be placed on the EZ bar for Twenty-Ones will result in a balanced workout, which is what makes it a great exercise for targeting both […]

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Standing EZ Bar Inner Grip Curl

Standing EZ Bar Inner Grip Curl | Bicep Workouts This bicep workout is aimed at targeting the long bicep head specifically. As always when performing any bicep workout, make sure you maintain good form and really allow your bicep to get the full benefit from the bicep workout. This inner grip curl will really target the long head of your bicep! The closer together your grip, the more you target your long head.

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Incline Dumbbell Curl

Incline Dumbbell Curl | Biceps Workouts The incline dumbbell curl is a great exercise for isolating and ensuring proper form. Keep your shoulders back and as much as possible, don't move your upper arms. If you keep your hands extremely flat, palms up (supinated) and a wider grip, you will really hit the short head of the bicep with this exercise. This bicep workout is aimed at targeting the short bicep head specifically. Because it is said that exercises where your arms are pulled back really target the long head, if you switch up your grip a little bit, this is also a great long head exercise. The best way to maximize the effects on the long head is to […]

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Half-Mast

5 Half-Mast Bicep Curl | Biceps Workouts One of my favorite bicep exercises by far! Perform this as follows: 4 reps on one side while holding other arm up at 90 degrees, then switch arms. Do this twice for each arm and that is a set. The reason this is so good is that your bicep is remaining contracted throughout the entire exercise. This bicep workout is aimed at targeting the short bicep head specifically. As always when performing any bicep workout, make sure you maintain good form and really allow your bicep to get the full benefit from the bicep workout. This bicep exercise is a killer short head workout that will really push your bicep workout to the […]

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short head twist

Short Head Twist | Biceps Workouts This workout is an awesome one for targeting the short head and really feeling it at the top. What you will want to do, as you will see in the video, is twist your hand out at the top of the contraction. This will really isolate the short head and give it that extra emphasis! As always, make sure to keep good form while doing any bicep workout to ensure you give your bicep the full benefit of the workout.

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alternating preacher curl

Alternating Preacher Curl | Biceps Workouts This is another one of my favorite bicep workouts. With this exercise, you are effectively able to target both the long and short head of the bicep muscle! Make sure to flatten out your hand for the regular curl portion and really get a good semi-supinated (hammer) grip for the hammer portion. This bicep workout is aimed at targeting both the long head bicep and the short head bicep if done properly. As always when performing any bicep workout, make sure you maintain good form and really allow your bicep to get the full benefit from the bicep workout.

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