Name: Playbook - Myles Harris - BIONIC BICEPS 🦾⚒
Uploaded: 2022-07-17T16:26:43.191Z
Duration: 70 min
Description: BIONIC BICEPS 🦾⚒

Good evening y’all boys! For todays workout session we’re going to be hitting some biceps. There is 2 parts to put biceps; the long and short head. But we also have our brachialis and forearms to hit as well to make our arms more thick appearing. So let’s get into this and keep on working gang! 💪🏾

Grab a pair of dumbbells with a supinated ( underhand )  grip and curl upwards keeping elbows in place and back down slowly. 

Focus: overall biceps.

Dumbbell curl

Make sure the bench is set at an incline and grab your dumbbells with a supinated ( underhand ) grip and lay back. Keep the elbows back as your curl upwards, squeezing the biceps at the top of the movement and back down slowly. 

Focus: longhead of biceps.

Incline dumbbell curls

When getting into the machine have the armpits on top of the machine and go down slowly and back up and squeeze, 

Focus: short head of biceps

Single arm dumbbell preacher curls

Grab the handle with a supinated grip ( underhand ) and as your curl upwards think about bringing the elbow back behind you as you do it then squeeze and back down slowly and repeat on both arms. 

Focus: long head of biceps

Single arm cable drag curls

Grab the bar with a pronated ( overhand ) grip and curl upwards while keeping elbow in place and back down slowly. 

Focus: forearms, brachialis and biceps.