60-DEGREE-INCLINE PALMS-OUT DUMBBELL CURL
TARGET: INNER BICEPS
WEEK: 2 | SETS: 3 | REPS: 13-15
HOW /// Set an incline bench to about 60 degrees. Grab a pair of moderately weighted dumbbells (maybe only 50% of what you would use for normal dumbbell curls) and lean back on the bench. To get into position you need to externally rotate the shoulders so that your palms are facing away from your torso. Just how far you can rotate will be a matter of personal shoulder flexibility, so I recommend that you warm up the delts a bit before hitting this movement. Keeping the chest high, shoulders back, and elbows locked in place, slowly curl the dumbbells to full contraction. Hold the squeeze for a moment, then lower carefully until the arms are straight and the biceps fully stretched.
TIP /// Getting the greatest stretch possible on this exercise is vital for turning on powerful anabolic pathways that will trigger rapid muscle growth. To make sure your biceps get the intense stretch required, try raising your rib cage high and dropping your shoulders while allowing your arms to fully straighten at the conclusion of the eccentric rep.
PRONE INCLINE BARBELL CURL
TARGET: BRACHIALIS, OVERALL BICEPS MASS
WEEK: 1 | SETS: 3 | REPS: 5-7
HOW /// Grab a moderately loaded barbell (about 50% of what you would normally curl on a preacher bench), head over to an adjustable incline bench set to about 45 degrees, and lie prone (chest against bench) with the shoulders positioned near the top of the incline. You can either rest your knees on the seat of the bench or straddle it with legs to the sides. Have someone hand you the barbell, and take a shoulder-width grip. Allow your arms to hang straight down to start, then begin slowly curling the barbell with movement only occurring at the elbow joint. Do not allow the elbows or shoulders to come forward at any point of the curling motion. After a hard contraction at the top, carefully lower back to the starting position.
TIP /// This exercise can be made even more intense by keeping the wrists bent back while curling. By doing so, the forearm flexors are
almost entirely removed from the movement.
Click "NEXT PAGE" to continue >>