Скачать или смотреть Don’t Skip These 3 Biceps Exercises

Here are my top 3 biceps exercises of all time.

In 3rd place - the EZ bar curl. Compared to a straight bar, these put my wrists in a more comfortable position, which is important because I hit these with heavier weight in the 6-8 rep range.

In 2nd place - the hammer curl. Even though these might target the brachialis a bit more than the biceps per se, the brachialis is actually the same size as both heads of the biceps combined. And it pushes the biceps up and out more, giving the illusion of bigger biceps.

You can probably make these even more effective by doing the preacher hammer curl. By fixing your arm against a preacher bench, you pull tension into the bottom range of motion; where you get the deepest stretch — the bench also prevents cheating.

And my number one exercise gives a huge stretch on the biceps, even tension throughout the range of motion, it feels good, and it’s easy to overload. It’s the bayesian cable curl.