As you know, I went to the next level in my training by increasing weights of 4 kg (8.8 lbs). But there are exercices when I haven’t been able to do like biceps exercises. I have 3 biceps exercises : Cable Curl High; Incline Dumbbell Alternate; Barbell Curl. For these three exercices I kept the same weights but I do 5 sets of 6 reps to get better (I would have rather go the next level but biceps weren’t ready).
Now there are two exercises where I’m focus to properly execute the movement, Cable High Curl and Incline Dumbbell Alternate. I confess that at first I didn’t like these exercises but now it has changed.
Cable High Curl
You are standing with your back straight and your feet at shoulder width. You take the handles with your palms up and your elbows are in line with your shoulders. Then you do a bicep curls as if you do the pose « Double Biceps ».
Warning, don’t tendes straight your arm because it can hurt you.
This exercise makes you work mainly biceps and brachialis. Your forearms also works a little.
Incline Dumbbell Alternate
You are sitting on a bench inclined at 45 ° and you’re doing a bicep curls by controlling the descent slowly. Warning don’t tendes straight arm because it can hurt you.
This exercise makes you work mainly biceps. Brachialis and forearm also work a little.
Sitting allows you to work biceps without cheating because when you do it standing, you can cheat by moving your body.
It’s also possible that this exercice could hurt shoulders. It never happened to me, but if this happens to you, the solution is shoulder stretch.
About 3 exercices, it’s these two that are the most difficult for me. Barbell Curl, I like it and I keep it to the end as dessert.
You are standing. You take the barbell with your palms up at shoulder width. You have your back straight and your feet at shoulder width. You’re doing a bicep curls keeping elbows close to the body.
Please note, you must not back your elbows during the movement but forward if it becomes difficult.
As you already know, don’t tendes straight arm because it can hurt you.
This exercise makes you work mainly biceps and brachialis. Forearm, abdominal and lower back also work a little.
I told you all exercises I use to work my biceps, try an exercise and tell me if it makes you work biceps as you want.