@steel.workout: Everybody does curls. Almost nobody actually builds their biceps. First, barbell curls. The foundation of volume. Elbows locked to your sides, curl up under control and squeeze your biceps hard at the top for a second before lowering. No swinging, no momentum. Second, dumbbell hammer curls. This is where the brachialis comes in, the muscle that pushes your biceps up and makes your arm thicker from every angle. Palms facing each other, lower until your arm fully extends. Third, machine preacher curls. Eliminates any compensation. Your arm is locked in place, your biceps work solo, and that peak actually starts to show. Lower to a full stretch and curl back up squeezing hard. Fourth, dumbbell concentration curls. Elbow braced against the inside of your thigh, curl up to full contraction and hold for two seconds at the top. This is the exercise that carves out your biceps peak, the one that pops when you flex.

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Tuesday 21 July 2026 13:00:00 GMT