@tela.franklin: Replying to @portiaportiaportia ⚠️ MY FORM IS NOT PERFECT ON BAYESIAN CURLS, this is the only video I could find of me doing them (and it was early days of me learning about them). Ideally (as I do now) I’d set the cables a little higher to keep my shoulder and elbow locked in place. Anyway, I think biceps are very individual - I’ve tried a fair few bicep exercises over the years and this combination works best for me: 1. Neutral Grip Pull Ups / Chin Ups (Supinated grip): These are not a bicep exercise (more for back) BUT assuming you do pull ups anyway (or want to), this variation is helpful to add a little extra bicep volume. I start any pull session with pull ups, typically varying the grip. 2. Bayesian curls: This is the best bicep curl imo. This really emphasises the stretch, putting high tension through the lengthened portion especially. Putting this in my rotation gave me bicep peaks I’d never seen before :O 3. Supinated DB Curls + Cross Body Hammer Curls (drop set). This combo has stuck with me for years. The intention here is high volume and I also just find them fun. As I said, biceps are very individual and there’s no one “correct” rotation. This is just what worked for me after years of trying out different curls. Some HMs that you should also try: (DB) Preacher Curls, Cable Curls, standard hammer curls

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Wednesday 04 February 2026 09:44:52 GMT