SPIDER CURL

The spider curl will train the bicep in its shortened position extremely well and can be a useful exercise to throw in when an individual wants variation in their training. General prescription: 3-5 sets, 5-15 reps.

PULL-UP (VARIATIONS)

The pull up is more of a skill and requires sound coordination of the muscles that move the shoulder rather than being a pure hypertrophy and strength movement for the back. Yes the back will be trained, but the brain will also utilise other muscles such as the delts, pecs and biceps to complete the […]

DEAD HANG

The dead hang is a great accessory exercise to improve general shoulder (in particular rotator cuff) strength, endurance and capacity. General prescription: 2-5 sets, 5-90s (can progress to single arm)

DA CABLE BICEP CURL

The cable bicep curl is a great all-round bicep exercise that ensures there is adequate tension throughout the entire movement. General prescription: 3-5 sets, 8-15 reps.

STANDING ROPE CURL

The standing rope curl will train the bicep in a shortened and contracted position. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

LEANING CABLE BICEP CURL

This bicep variation will put the bicep in a mid-lengthened position and can also help improve shoulder extension if done correctly and with intent. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

HEEL RAISED BICEP CURL

The heel raised bicep curl is a great variation that will also improve thoracic mobility and expansion, along with shoulder external rotation. It can be used as a warm-up or standalone bicep exercise. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

DB HAMMER CURL

The hammer curl is an important curl variation to use in a training program as it also trains the brachioradialis and brachialis muscles well. Both important for elbow strength and health. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.