Trainers share their favorite bicep curl variations for working different arm ... - Place the back of your right arm on the top inside of your right knee, ... - Curl the barbell up towards ...

After 6 to 8 reps, immediately pick up a dumbbell and perform 8 to 10 single-arm dumbbell curls. Focus on keeping that supinated position. Once you put in the work with this move, you'll see benefits.

Concentration curls: This variation is performed seated, holding a dumbbell in one hand. The upper body leans forward slightly, with the elbow placed on the inside of the same side knee, arm straight.

Are you stuck in a biceps training rut? Frustrating, right? Reignite your progress with these secret old-school arm-building ...

Biceps Isometric Hold with March. Stand with a dumbbell in each hand, elbows bent and hands held out in front of your body. While holding, lift one knee towards your chest in a marching motion.

Like bicep curls, hammer curls target and strengthen your bicep muscles. But how do you do them with proper form? We’re here to break down your technique and build it back up — just like your ...

Bicep curls increase arm size and tone the arms making them the better exercise for aesthetic goals. Hammer curls target more ...

Curl the right arm up first, then lower it down. Then curl the left arm up and lower it down. Alternate for 10 reps. More ways to master the move: How to do a squat that actually work your glutes.

In addition, always listen to your body. If you don’t engage in strength training regularly, Stonehouse wouldn’t recommend the 5/20 method, as completing up to 50 reps in one go could be too ...

If your goal is to purely beef up your biceps, then you can’t go wrong with the bicep curl. “It’s the most effective isolation move if you want ‘rounded’ or ‘peaked’ biceps," says Steve.

Hammer curls can benefit more than your biceps. Here’s what you need to know and how to do them correctly.

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