biceps tendonitis THE FORGOTTEN-BICEP EXERCISES

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THE FORGOTTEN- BICEP EXERCISES
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LIST OF BICEP EXERCISES:

ZOTTMAN CURLS: Overloads the biceps and forearms
Grab a pair of dumbbells using a false or thumbless grip.
Start with a supine grip, palms facing up.
Begin the movement by flexing your bicep and curling upwards as you would with a normal dumbbell curl.
In the fully contracted position, flex for 1-2-seconds, then rotate your wrist and forearm so that you're now using a prone or palms-facing-down grip.
Lower the weight into a full stretch through your biceps and forearms.
Repeat with the other arm, moving back and forth from arm to arm until all reps are completed. You can also perform these bilaterally: curling with both arms at the same time.
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ONE-ARM BARBELL SCOTT CURLS:
Using and E-Z bar or straight bar. Rest your armpit at the top of a bench. Make sure to keep your shoulders and elbows rested on the bench during the movement. Slowly lower the barbell for a count of 3 and raise barbell back up to shoulder height for a count of 2. More tension can be put on the bicep by increase the time to lower the bar down to 5-8 seconds. Movement is extremely taxing on the supinators.
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SPIDER CURLS:
Spider curls hit the short head of the biceps. The big advantage of spider curls over the preacher curls is the constant tension, especially at the top portion of the movement.
Position yourself on a bench so the bench is rested 2-4 inches below your clavicle. You should be comfortable and keep your chin down. Use your arms to grab the dumbbells with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
Slowly begin to lift the dumbbells upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to the starting position as your breathe in. The lowering portion should take a 3-4 count
Repeat for the recommended amount of repetitions.
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DRAG CURLS:
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. An EZ bar or straight bar will work.
As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
Repeat for the recommended amount of repetitions.
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GIRONDA PERFECT CURLS:
Keep the bicep under tension more than a regular standing barbell curl
Start the exercise as if you're doing a regular standing barbell curl (you can use a straight bar or an EZ-bar).
Before starting the movement, bring your upper torso backward (shifting your weight toward the heels). Note how the shoulders are aligned behind the hips and knees in the starting position.
Now slowly curl the weight up from that position. As you lift the weight you're going to slowly bend the upper torso forward so that in the end position the shoulders are in front of the hips and knees.
Lower the bar using the opposite motion. Start in the torso forward position and as the bar is lowered, bring the torso to the backward position.

biceps tendonitis THE FORGOTTEN-BICEP EXERCISES
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