HOW TO… EMPHASIZE YOUR OUTER BICEP

Target your biceps brachii with the hammer curls. Hold the dumbbells with your palms facing your torso. This targets both the outer biceps and the muscles in your forearms used to flex it at the elbow.

 

How to… Supersize Your Shoulders

Simply perform your bicep curls lying down on a flat bench or on the floor next to a cable machine. This will work your biceps brachii in a position they are unfamiliar with, while also taxing your front deltoids.

 

How to… Work Your Forearms

Target your pronator muscles with Zottman curls. Perform a regular curl. Then, at the top of the movement, rotate the weights until your palms are facing forwards. Now slowly lower the dumbbells toward your thighs, stopping just short of fully extending your arms. Pause. Then turn your palms back to the starting position. And repeat.

The rotation in the Zottman curl will train both the muscles of the biceps and of the forearms.