Unlike Preacher Curls or Reverse Curls, which can still allow for elbow drift and shoulder involvement, Spider Curls force your biceps to do all the work. You’re in an unsupported position, which means you can’t cheat. The entire range of motion keeps your biceps muscle mass under maximum tension, ensuring every rep counts.
To workout outer biceps, also known as the long head of the biceps, the Drag Curl and the Incline Dumbbell Curl are the best exercises. The Drag Curl allows us to hit the long head preferentially. In the Incline Dumbbell Curl, we can put more stretch on this long head by actively contracting the triceps at the bottom position. Doing so gives us a stronger biceps contraction for the outer biceps as we initiate the next repetition.
The best biceps workout will hit the long and the short heads of the biceps as well as the brachialis muscle. It will also include exercises that work all three functions of the biceps and all three portions of the strength curve, such as the Barbell Cheat Curl, the Weighted Chinup, and the Incline Dumbbell Curl.
Some of the best exercises to work biceps are the Barbell Cheat Curl, the Weighted Chin Up and the Incline Dumbbell Curl.
The bench press primarily works the chest and shoulders. Contribution from the biceps should be minimal in the bench press exercise.
Three of the best exercises for the biceps are the Barbell Cheat Curl, the Weighted Chin Up and the Incline Dumbbell Curl.
