Despite being one of the best dumbbell exercises for the arms, it’s not nearly as popular as the classics. And today, I’m hoping to change that. Let’s talk about how the Zottman Curl works, the muscles it targets, how to perform it with perfect form, and the common mistakes to avoid.
You want bigger biceps, but every time you grab a straight bar, y...
Unlike Preacher Curls or Reverse Curls, which can still allow for...
If you're looking for a powerful exercise to blow up your biceps ...
Most people are obsessed with the Standard Bicep Curl, but that�...
The Cable Curl keeps constant tension on your biceps, making it a...
In this article, we're diving deep into how to perform bicep curl...
In this article, I'll take an in-depth look at the Hammer Curl. W...
Can you build bigger biceps if dumbbells are the only equipment y...
A truly effective training split will make sure that certain comp...
The classic theories of “just do curls” or “it’s not nece...
In this complete guide to bicep workouts, I’ll give you an over...
In this complete guide to bicep workouts, I’ll give you an over...
Barbell Curls are one of the most effective curling exercises for...
Guys, I promise you that this is the most effective arm workout y...
No more excuses for not training your upper body. I’m literally...
Today, I’m going to cover show you my favorite PULL workout. Yo...
Are you afraid that anything resembling lighter weights will keep...
Maybe you’ve been trying – without success – for months (or...
I hear a lot of people say that there's no effective arm workout ...
Lacking in biceps width? Hammer curls need to be done using a spe...
If you’ve been chasing heavy PRs while your form breaks down an...
It might look like a simple isometric movement but don’t be foo...
Despite being one of the best dumbbell exercises for the arms, it...
Each chicken breast contains amino acids to support muscle mass, ...
Studies have shown that BCAAs fuel protein synthesis, reduce musc...
If you’re serious about building real posterior chain strength,...
Most lifters treat the Overhead Press as their go-to for shoulder...
While Arnold Schwarzenegger and Frank Zane were grinding through ...
In this complete guide to triceps workouts, I’ll show you the t...
It might look like a simple isometric movement but don’t be foo...
Today, I’ll show you the starting position, movement path, and ...
Today, I’m breaking down Dumbbell JM Presses. The JM Press is o...
In this guide, I’m breaking down some of my favorite proven ing...
Your body responds to different types of exercise in very specifi...
In this guide, I’ll show you exactly how to train smarter for s...
both short-term creatine supplementation and long-term, high-dose...
Without whey protein supplements, are you actually building muscl...
Today, I’m breaking down the workout routine and diet advice of...
You want bigger biceps, but every time you grab a straight bar, y...
Unlike Preacher Curls or Reverse Curls, which can still allow for...
The Macro Calculator below will give you an estimate of how man...
To figure out how many calories you should eat per day (caloric...
The TDEE calculator below will give you a good baseline of calo...
The BMR calculator below will give you a good baseline of calor...
The One Rep Max Calculator below will give you an accurate esti...
The daily Protein Calculator below will give you an estimate of...
The Pace Calculator below will give you your running pace per m...
The two Body Fat Calculators below will give you an estimate of y...
The Water Intake Calculator below will give you an estimate of ho...
The Calories Burned Calculator below will give you an estimate of...
To workout outer biceps, also known as the long head of the biceps, the Drag Curl and the Incline Dumbbell Curl are the best exercises. The Drag Curl allows us to hit the long head preferentially. In the Incline Dumbbell Curl, we can put more stretch on this long head by actively contracting the triceps at the bottom position. Doing so gives us a stronger biceps contraction for the outer biceps as we initiate the next repetition.
The best biceps workout will hit the long and the short heads of the biceps as well as the brachialis muscle. It will also include exercises that work all three functions of the biceps and all three portions of the strength curve, such as the Barbell Cheat Curl, the Weighted Chinup, and the Incline Dumbbell Curl.
Some of the best exercises to work biceps are the Barbell Cheat Curl, the Weighted Chin Up and the Incline Dumbbell Curl.
The bench press primarily works the chest and shoulders. Contribution from the biceps should be minimal in the bench press exercise.
Three of the best exercises for the biceps are the Barbell Cheat Curl, the Weighted Chin Up and the Incline Dumbbell Curl.
