drtbear1967
Musclechemistry Board Certified Member
BICEP CURL VARIATIONS
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This series focuses on the biceps brachii and brachialis. The biceps (long and short head) work to bent at the elbow joint, rotate thumb outward at shoulder joint, and raise arm at shoulder joint in a front raise fashion. The brachialis is known as the “Work horse of the forearm” since it attaches to the Ulna and not the radius unlike the 2 brachii muscles
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You will need dumbbells and an incline bench press to perform the exercises in this series.
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Curl to Uppercut Press - Try these out in a seated position with light weight, slowly progress to heavier weight and a standing variation.
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Spider Curl - Try not to let your shoulders swing back and forth.
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Curl + ISO Hold - Slowly progress time 10 reps + iso hold.
.
This series focuses on the biceps brachii and brachialis. The biceps (long and short head) work to bent at the elbow joint, rotate thumb outward at shoulder joint, and raise arm at shoulder joint in a front raise fashion. The brachialis is known as the “Work horse of the forearm” since it attaches to the Ulna and not the radius unlike the 2 brachii muscles.
You will need dumbbells and an incline bench press to perform the exercises in this series..
Curl to Uppercut Press - Try these out in a seated position with light weight, slowly progress to heavier weight and a standing variation..
Spider Curl - Try not to let your shoulders swing back and forth..
Curl + ISO Hold - Slowly progress time 10 reps + iso hold.
