#AskKenneth | Biceps | Hypertrophy
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
