TOP HOT BICEPS

DUMBBELL CONCENTRATION CURL WRONG VS RIGHT

Muscle: biceps
Type : isolation
Sets : 4
steps : 12
Rest: 90 sec

Wrong:
1. Wrong elbow position;
2. Leaning back;
3. Half range of motion.

RIGHT:
1. Correct elbow position;
2. Full range of motion;
3. no swinging.

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SPIDER CURLS WRONG VS RIGHT

Muscle: Biceps
Type : isolation
Sets : 4
Reps : 8-12
Rest: 60 sec

Swinging
Elbows moving back and forward

Elbows locked in place
Pausing on contraction
Controlled reps

PIN LOADED PREACHER CURL WRONG VS RIGHT

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Muscle: Biceps
Type : isolation
Sets : 4
Reps : 12
Rest: 60 sec