2.4M views · 15K reactions | If you take two dumbbells, set up an incline bench, and do dumbbell curls, you’ll hit the long head of your bicep.If you stand up, stand behind the bench, and do a single arm preacher curl, you’ll hit the short head of your bicep.If you sit back down on the bench and curl with a neutral grip, you’ll hit your Brachialis. | Pfau Fitness | Facebook

114K views · 10K reactions | Bicep Workout Spider curls, alternating...

768K views · 12K reactions | Improve your 'Bicep Gains' with these 6 dumbbell exercises Incline Bench Curls Zottman Curls Spider Curls Across Body Curls Underhand Spider Curls Pause Hammer Curls (These are sone great DB exercise you can incorporate into your workouts. Remember it's not always about how much you lift but 'How You Lift' that really matters) #biceps #workout #gymtips | Ross Dickerson | Facebook