A coach takes Kay through five bicep exercises: preacher curls, reverse curls, incline curls, Zottman curls, and barbell curls with hybrid hooks. Each movement includes specific cues on lat retraction, wrist positioning, and shoulder alignment, with emphasis on slow negatives, progressive overload, and forced reps to maximize arm growth.
5 best exercises to training your biceps and getting bigger arms. This is exercise number 1. We're going to be showing the folks a preacher curl. What I really want on a preacher curl is for you to be depressed through the lats, so all of this is retracted. So the resistance profile here, we have a lot of tension from come up all the way through there, and then it gets a little bit easier. We're going to now move to reverse curls. We want Kay to be protracted forward. See, when we protracted him how his elbows moved forward as well. And lock out the tricep as you do it. So all the way down, all the way down, cock those wrists back. That's beautiful. Look at that. So our third exercise is incline bicep curl. We want our wrists to be out flexed. That's really nice. So nice and controlled down, and you can see the range of motion, how much more elongated it is, and how it's placing a lot more stress and strain on that top half of the bicep. So now we're going to be moving to the Zottman curl. Now, Zottman curl can be done seated, it can be done standing, it can even be done on an incline. Protract a little from the shoulders. Now curl, curl, nice and strong curl. Now turn, turn, turn, turn, turn. And you can see as he turns, it really gets into that bicep brachialis. Now slowly down, pull the wrist back as you do it as well. Really get that bicep brachialis working. This is a barbell curl with hybrid hooks. If you want big arms, you've got to bring the intensity. We're going to go to failure on this. Keep your belly button into your spine. Go, pull, pull, pull, pull. Pull all the way, all the way, all the way. Excellent. This is exactly where we want to be. We want that failure. Now come up, come up, come up, come up. 6 seconds down. Hold, hold, hold, hold, hold, hold, hold. Just resist. Hold it, hold it, hold it, hold it. The beautiful thing about using hybrid hooks is— here you go, here's a present. Now let's go, let's go, let's go, let's go. Pull. So you'll see now we've got the weight off and we can really just force a couple more reps. Keep those elbows forward, keep those elbows forward, keep those elbows forward. Chin up, chin up, chin up. Let's really get this pump on. Up higher, up higher, up higher, up higher. 10, 9, 8. Push against me, push against me, push against me. Good. Excellent. Relax.
