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Complete bicep training tri-set to grow your arms




Want to build bigger biceps 💪 ? Try this complete bicep tri-set.




This tri-set is great for many reasons.


1️⃣ It trains the biceps in all 3 parts of the strength curve. Every exercise has a strength curve.


There are different types of strength curves but basically it is in every movement you are gonna be able to produce more or less force or strength at different parts of the movement. The exercise will be easier or harder at different points in the movement. For example, in a squat the hardest part is in the bottom position and the easiest part is at the end of the movement when you are almost completely upright.


These 3 exercises train the biceps at all 3 parts of the strength curve. Incline dumbbell curls train the biceps at the upper range (it’s harder at the end of the movement). Zottman curls train the biceps at the mid range (it’s harder at the mid point of the movement). Cable preacher curls train the biceps at the low range (it’s harder at the beginning of the movement).


Training the biceps in all 3 parts of the strength curve more completely trains them.


2️⃣ It targets both heads of the bicep (short & long head). When the upper arms are positioned behind the torso as in incline curls the long head is targeted more. When the upper arms are positioned in front of the torso as in preacher curls the short head is targeted more.


3️⃣ It also trains the brachialis and brachioradialis. Any exercise like Zottman curls where the palms are facing downward will train the brachialis (an upper arm muscle that often gets neglected) and the brachioradialis (a big forearm muscle that also can get neglected).

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