File: file.png (149 KB, 497x687)

149 KB PNG

>>75718342
Using either a dumbell or one handed cable attachment, curl with your grip facing up and a little out (away from your chest). Almost awkwardly turned out. Grip it lightly and without using your thumb (thumb goes around the bar with the rest of your fingers, not under it). Focus on squeezing your bicep as if you're flexing it when you curl. Takes the long head out almost entirely and gets you a sick short head pump.

Use lower weight and really focus on making it as difficult as possible for your long head to join in the motion.

>>75718485
cable tower
single hand rope handle
end of the handle at the top of your hand
cable at the very bottom of the tower
standing
curl while supinating
cable in the middle of the tower
standing
curl while supinating
cable at the top of the tower
sitting and laying back slightly
curl while supinating

alternative:
put a rope or a towel through the hole in a plate
grab each end of the towel with your thumbs pointed towards the plate
curl while supinating

File: dumbbell_biceps_curl.mp4 (705 KB, 480x270)

705 KB MP4

If you do curls in an external arm rotation position it will hit the short head harder.

>>75718342
it wil grow anyways with long head if u manage to get to longhead at all
>but for short
sth with adduction, it adducts more than flexes elbow
that's a great idea bot isn't it?
>what?
like some kind of sidepull, thx for inspiration bot