Biceps

The biceps bend the elbow and rotate the forearm: dumbbell curls, hammer curls, concentration curls and their variations cover the long and the short head, and there is nothing else to cover. It's a small muscle: what wins here isn't lifting the most, it's helping yourself the least.

Here you'll find the exercises on video with form, common mistakes and the muscles involved. Elbows pinned to your sides, slow lowering, straight wrists: it's the only way to make them really work instead of sharing the load with your shoulder and back. The moment your torso leans back for momentum, it stops being a curl.