4. Incline Dumbbell Curl
Piggybacking off of the dumbbell curl supinating advantage, the incline bench dumbbell curl is unlike any other exercise for the biceps.Not only will it force you to perform your reps in a strict manner it will also work the biceps in such a way as to increase that coveted peak you are looking to build.
Since this exercise puts you in a vulnerable position it is advisable to use light to moderate amounts of weight and focus on form and technique.
The Twist: Of course using proper form is paramount such as keeping not only your back against the bench but your shoulders as well. Also, let your arms hang down straight to the floor without swinging the dumbbells.
An intense little trick you can try is to lower the weight to a dead stop and pronate (twist) your wrists inward at the bottom of the movement. Twist them back to the supinated (curl) position and lift for your next rep. This will cause an intense stretch and burn. Again, use a lighter weight for these since the drastic stretch will call for more control.
5. Reverse-Grip Biceps Chin-Up
Another unsung hero of the biceps building world is the reverse-grip chin-up. Normally you would perform a traditional chin-up by pulling with your lats and elbows while arching and squeezing your back.
For the biceps version you will actually slightly round your back to engage your biceps more fully. Also, try more of a curling motion with your forearms instead of a straight pull as in a traditional chin-up.
The Twist: Can’t do too many chin-ups or none at all? You have options. Either have your training partner support your feet to lessen the amount of body weight lifted or loop a band under your feet or knees for the same support.
Another option would be to use a low-hanging bar and jump to the top/contracted position. Once in that position slowly lower your body under complete control for an intense negative (eccentric) fatigue affect. Once you build your strength you will be able to perform normal reps over time.