Name: Playbook - Oleksiy Mokshyn - Biceps Day exercises
Uploaded: 2023-09-13T03:41:38.507Z
Duration: 120 min
Description: Biceps Day exercises

- Keep your core tight and avoid swinging
- Supinate (twist your wrist inward) on the way up
- alternate arms

Alternating dumbbell curls

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

Alternating hammer curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- lean backward on the incline bench 
- Curl dumbbells up towards your shoulders 
- Keep elbows behind the back at all times 
- Lower slowly back to starting position

Seated dumbbell curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your head
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

Plate curl

Standing barbell curl

- Grab a handle with your palms up 
- Bend at the elbows curling the handle in toward your head, go beyond a conventional range of motion elevating your elbows a little 
- Slowly extend back to starting position

Standing cable curl

Heavy dumbbell dragging curl

One arm seated cable curl behind the head

V-handle cable curl behind the head

7 reps low range 
7 reps upper range 
7 reps full range

Twenty one next to the wall

Open grip barbell curls

Standing concentration curl

Standing double biceps cable curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Biceps Day exercises

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