Short Head Bicep

Dumbbell Hammer Curl

Difficulty: Beginner

  1. Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
  2. Slowly lift the dumbbell up to chest height
  3. Return to starting position and repeat.

Cable Bayesian Curl

Difficulty: Beginner

  1. Use a handle attachment. The cable should be set all the way to the bottom of the machine.
  2. Face away from the cable machine.
  3. Stagger your stance so you have a better base of support. Face your palm forward. Flex at the elbow and extend.

Barbell Curl

Difficulty: Beginner

  1. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  2. Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
  3. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly bring the weight back down to the starting position.