Rope Curl Extension Out

Rope Curl Extension Out | Bicep 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.