Bicep
Bicep has two parts
Short Head (Peak), and the Long Head
*Disclaimer - Most exercises will target more then one section of the muscle but still help optimize growth in specific area.
Short Head (Peak)
Short Head (Peak)
Free Weight (Barbell & Dumbbell)
Easy curl bar
Barbell curl
Dumbell curl
Spider curls
Preacher curls (Supanated girp)
Machines
Seated curl machine
Cable curls (D handles or bar)
Body weight
Supanated pull ups
Long Head
Long Head
Free Weight (Barbell & Dumbbell)
Hammer Dumbell curls
Preacher curls (Neutral grip)
Machines
Cable curls (Rope grip)
Curl Machine (Neutral grip)