Downloadable Biceps

3 Dumbbell Incline Offset-Grip Curl
Set an incline bench to a 60-degree angle, then grab a dumbbell in each hand so your thumbs touch the plates (instead of holding the centre of the handle). Lie on the bench holding the dumbbells at arm’s length, palms facing each other. As you curl the weights,
rotate your wrists so your palms face you at the top of the move. Reverse to the starting position.

4 Rope Cable Hammer Curl
Attach a rope to a low-pulley cable and stand 30 to 60cm in front of the weight stack. Grab an end of the rope in each hand with a neutral grip (palms facing each other). With your elbows tucked at your sides, slowly curl your fists up towards your shoulders, then return to the starting position.

Exercises 5 & 6: Towel Inverted Row and Dumbbell Single-Arm Isometric Curl



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