Seated Barbell Curl
Sit on a flat bench with a relatively heavy barbell resting on your thighs. Grip the bar around shoulder width (just outside your legs) and curl it up as high possible. Slowly lower it back down until it’s just above your thighs. (Don’t let the bar rest between reps). The limited range of motion here allows you to go heavier and overload the biceps for greater growth potential.
Alternating Dumbbell Curl (With Supination)
Stand holding a dumbbell in each hand. Curl one dumbbell up and, at the top of the rep, turn your palm out and squeeze the biceps contraction for a count. Lower the weight back down and repeat with the other arm.
Lying Cable Curl
Lie on the floor underneath a cable crossover station with your head a foot or so away from the weight stack and a straight or EZ-bar attachment on a pulley set about halfway down the column. Start with your arms extended straight up (perpendicular to the floor) and grasping the bar. Curl the bar down until it touches your forhead, squeeze the contraction hard for a count, and then return to the start position.
Beach-Ready Biceps Workout