Exercise Routine 5 of Sets of Reps. Reverse-grip bent-over row.
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Begin by dragging the barbell up the thighs until about hip height and then bring the elbows back behind the body as you perform a small but powerful bicep curl to only about chest height.
. Flat Dumbbell Bench Press. Once you get into the middle. The positioning of the elbows back behind the body in the curl portion of this movement helps us preferentially hit the long head of the biceps. WHAT MAKES IT EFFECTIVE.
EZ Bar Bicep Curl. A barbell plus weights if desired. Daly suggests that male beginners stay under 90 pounds at first and female beginners start with just the bar. At the beginning and end of a dumbbell or barbell curl you move the weight about parallel to the floor and thus dont fighting against gravity.
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