LOW-CABLE INCLINE CURL
TARGET: OVERALL BICEPS MASS
WEEK: 1 | SETS: 3 | REPS: 5-7
HOW /// Set an incline bench to about 60 degrees and place it directly in front of a low-cable pulley with a short straight bar attached. Take hold of the bar and lie back against the bench, making sure you are far enough away so that your arms can be fully straightened. Keep your chest high, shoulders back, and elbows locked into your sides throughout every rep. Curl forcefully from the bottom, and when you get to the top, flex the biceps hard for 1 to 2 seconds. Lower slowly and repeat with no bounce at the bottom of the rep. Strict form is a must.
TIP /// To really light your biceps on fire, try performing as many quick, short partial repetitions as possible after you reach "full-range" failure.
HIGH-CABLE INCLINE CURL
TARGET: OVERALL BICEPS MASS, BRACHIALIS
WEEK: 2 | SETS: 3 | REPS: 10-12
HOW /// Set an incline bench to about 45 degrees, and place it in front of a high-cable pulley with a short straight bar attached. Grab the bar and sit back on the bench. Your arms should be straight and angled upward toward the pulley. Without any shoulder or upper-arm movement, strictly curl the bar toward the forehead. Make sure not to curl too explosively so as not to bang the bar against your head. Hold the peak contraction for 1 to 2 seconds, actively flexing the biceps. Slowly return the bar to the starting position.
TIP /// Vary the (degree of) incline of the bench to change the arc of the curling motion, adding even more variety to this unique movement.
Click "NEXT PAGE" to continue >>