Simple, scalable biceps work with a free range of motion at the wrist and shoulder.
How To
Stand with a dumbbell in each hand, arms straight, palms facing forward.
Curl one or both dumbbells up while keeping your elbows pinned at your sides.
Squeeze at the top without letting the elbow drift forward.
Lower all the way to a straight arm before starting the next rep.
Watch Out
Momentum robs the biceps of exactly the tension you are trying to create.
Once the elbow travels, the front delt takes over the top half of the rep.
Full extension between reps is where the long head gets loaded.
Coaching
Alternate arms to keep quality high once fatigue sets in.
Supinate as you curl — rotating the palm up adds tension at the top.
Biceps recover quickly; two or three sessions a week is well tolerated.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Back / Biceps · Bodyweight
Back · Cable