Biceps Day

[Willmogulater]

Post some most effective dumbbell only Bicep exercise that targets long head ,short head, peak, Brachialis and forearms

 

[Deleted member 20399]

regular ez bar curls or cable curls are the best

 

[Willmogulater]

regular ez bar curls or cable curls are the best

Dumbbell only

 

[Deleted member 20399]

Dumbbell only

Regular dumbbell curls or hammer curls

 

[Deleted member 23324]

Post some most effective dumbbell only Bicep exercise that targets long head ,short head, peak, Brachialis and forearms

There is really not that many bicep exercises. All you can really do is variations of curls. Variations where your elbows are behind your body will target your long head (peak/outer bicep). Variations where they’re in front of your body will target your short head (inner bicep).

The best db exercises for the long head (peak) bicep are:

Incline db curls
Drag curls
Dumbbells together curl (replicating a close grip barbell curl which targets long head)

Short head bicep:

Preacher curl
Spider curls
Concentration curl
Outward db curl (replicating a wide grip barbell curl which targets short head)

You can also do regular dumbbell curls for a targeting of both the short and long head.

Brachialis:

Reverse db curls
Hammer db curls
Zottman curls

Forearms:

Wrist curls
Reverse wrist curls
Db wrist rotations
Hammer curls and reverse curls (again)

 

[the BULL]

jfl just do rings pull ups and dips and handstand progression on the ground you'll get steel solid biceps

 

[Deleted member 21735]

i do barbell curls with 65kg and dumbell curls (sitted) with 25kg in each hand

 

[Deleted member 20399]

i do barbell curls with 65kg and dumbell curls (sitted) with 25kg in each hand

Ur strong as fuck post ur physique

 

[Willmogulater]

i do barbell curls with 65kg and dumbell curls (sitted) with 25kg in each hand

Wow

 

[Deleted member 21735]

Ur strong as fuck post ur physique

i have nothing to prove to ya all incels