Name: Playbook - Cody Wright - Biceps #2
Uploaded: 2022-04-23T17:32:48.112Z
Duration: 45 min
Description: Biceps #2

Go heavier here. Use some momentum to be able to curl it, and try to control it down

Barbell Cheat Curls

- With chest supported on a 45 degree bench
- Curl bar towards shoulders using a close grip
- Pause at the top then lower under control

-5 reps each 
(Close, medium, wide grip)

Preacher bar spider curls 3 way

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position


28 method
7 reps (5s eccentric) 
7 reps at top
7 reps at bottom
7 regular reps