Bicep Workout

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the long head of the biceps, while the neutral grip increases emphasis on the brachioradialis and brachialis. But the "hammer" takes some of the tension away from the long head, negating the benefit you gain from sitting at an incline.

Test this yourself by simply placing your right hand on your left biceps. Move your left hand from palm up to palm sideways and you can feel the tension change in your biceps.

* INCLINE INNER-BICEPS CURL

The biceps brachii actually consists of two portions or "heads," with differing attachment points. The "long" head actually attaches above the shoulder joint, which means that the position of the upper arm relative to the body can determine how much each head of the biceps helps during a curl.

This exercise gets your humerus behind your body, stretching the long head to the max. The more horizontal the bench, the more the long head will be stretched.

* STANDING CONCENTRATION CURL

In contrast, concentration curls place the arm in front of the body with a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better short head and brachialis recruitment.

I recommend placing your free hand on your off leg to support your body weight. When you hit failure using a supinated grip, switch over to a hammer grip and burn out a few extra reps.

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