Name: Playbook - Myles Harris - HIGH VOLUME BICEPS ⚡️
Uploaded: 2023-03-15T22:19:37.341Z
Duration: 85 min
Description: HIGH VOLUME BICEPS ⚡️

WHATS UP GANG!! Idk about y’all but I’m feeling good cause today we get to hit some biceps! For this daily sesh it is going to be higher volume too so it’ll give you a little bit of a challenge as well as a crazyyy pump too! We’ll also be targeting our forearms as well to get some nasty thick arms going. So let’s get into this! 🙏🏾⚡️

Grab the bar with a supinated ( underhand ) grip and curl upwards squeezing the biceps at the top of the movement and back down slowly. 

Focus: overall biceps.

Ez bar curls

Make sure the bench is set at an incline and grab your dumbbells with a neutral grip and lay back flat. When curling upwards, keep the elbows back and squeeze the biceps at the top of the movement and back down slowly. 

Focus: Long head of biceps, brachialis, and forearms.

Incline dumbbell hammer curls

When begging into the machine make sure your armpits sit on top of the machine and As you curl up engage your biceps and lower with a slow controlled movement. 

Focus: Short head of biceps.

Machine preacher curl

Grab a pair of dumbbell with a supinated ( underhand ) grip and go up squeeze the biceps, then turn the dumbbells to a pronated ( overhand ) grip and back down slowly and repeat. 

Focus: biceps, forearms, brachialis.

Dumbbell zottman curls

Grab the bar with a pronated grip ( overhand ) and as you curl up keep elbows locked in place, squeeze the forearms and biceps at the top then slowly back down. 

Focus: forearms, brachialis, and biceps.