Kenneth Lo

#AskKenneth | Biceps | Hypertrophy

February 18, 2020

Here are 10 different biceps curl exercises:

 

Exercise 1: Concentration Curl

Coaching notes:

 

- Sitting on the bench

- Keep your lower back straight

- Put your elbows against your leg

- Start from the bottom with fully extension

- Flex your biceps

- Pause 1s at the top squeeze your biceps as hard as you can

- Slow eccentric

- Suggested tempo 3011

 

Exercise 2: Zottman Curl

Coaching notes:

 

- Starting from supinated grip with fully extension

- Flex your biceps 

- Pause 1s at the top to squeeze your biceps as hard as you can 

- Rotate your forearms to pronated grip

- Slow eccentric

- Suggested tempo 3011

 

Exercise 3: 1 1/4 Hammer Curl

Coaching notes:

 

- Starting from the neutral grip with fully extension

- Flex your biceps to 1/4 to 1/2 range

- Then back to the starting position again

- Flex your biceps 

- Pause 1s at the top to squeeze your biceps as hard as you can

- Slow eccentric

- Constant tension

 

 

Exercise 4: Cable Biceps Curl Combo

Coaching notes:

 

- Starting from squatting position

- Put your triceps on your knees

- Fully extend your arms

- Flex your biceps

- Pause 1s at the top to squeeze your biceps as hard as you can

- After 10-12 reps, Stand up to do 10-12 reps more

- Chase for massive "pump"

 

 

 

Exercise 5: EZ bar Biceps Curl with ISO Hold

Coaching notes:

 

- Fully extend your arms

- Flex your biceps 

- Pause 1s at the top to squeeze your biceps as hard as you can

- Then lower down to the half range and PAUSE 1-2s 

- Then all the way down to the starting position

 

 

 

Exercise 6: Crossbody

Coaching note:

 

- Holding DB with the neutral grip

- Flex your biceps up 

- Pointing to the opposite shoulder

- Pause 1s at the top to squeeze your biceps as hard as you can

- Fully extend your arms

- Then change arm

 

 

Exercise 7: Dual Cable Biceps Curl

Coaching notes:

 

- Fully extend your arms

- Keep elbows behind the body 

- Flex your biceps up 

- Pointing to the opposite shoulder

- Pause 1s at the top to squeeze your biceps as hard as you can

- Then fully extend your arms

 

 

Exercise 8: DB Scott Curl from NG to SG

Coaching notes:

 

- Starting from the neutral grip at the bottom range

- Fully extend your arms 

- Flex your biceps 

- Rotate your forearms about half range to the supinated grip

- Pause 1s at the top to squeeze your biceps as hard as you can

- Then fully extend your arms

- Rotate your forarms about half range to the neutral grip again

 

 

 

Exercise 9: Standing Barbell Biceps Curl with Fat Gripz

Coaching notes:

 

- Holding a barbell with the supinated grip with Fat Gripz

- Fully extend your arms 

- Flex your biceps up to chin level

- Pause 1s at the top to squeeze your biceps as hard as you can

- Slow Eccentric to the bottom range with fully extension

 

 

 

Exercise 10: Inclined DB Biceps Curl 

Coaching notes:

 

- Set the bench about 80 deg

- Holding a barbell with the supinated grip 

- Fully extend your arms 

- Flex your biceps up 

- Pause 1s at the top to squeeze your biceps as hard as you can

- Slow Eccentric to the bottom range with fully extension

 

 

 

 

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