Primary Muscle: Biceps
Equipment: Barbell
Level: Intermediate
Purpose: To target both heads of the biceps brachii muscle (outer/long and inner/short heads) using 3 different ranges of motion.
Execution: Standing with your feet shoulder width apart, grasp a Ez-bar or straight barbell with an underhand grip at shoulder width. Curl the weight up way up squeezing the biceps and keeping the elbows locked at your side. For the first 7 repetitions, curl the weight up to 90⁰ before lowering the bar slowly to the start position. For the next 7 reps, start at 90⁰ and curl the bar all the way up to a full contraction. For the last 7 reps, curl through the full range of the motion, all the way up and down in controlled fashion resisting the weight on the way down and keeping your elbows stationary at your sides. Be sure to inhale on the way down and exhale on the way up.