Key Takeaways:
- #5 Zottman Curl: Great for desk warriors and forearm rotation but not ideal for mass building.
- #4 Traditional Standing Bicep Curl: A classic move that's often done incorrectly; focus on form to avoid ego lifting.
- #3 Barbell Drag Curl: Excellent for targeting the long head of the bicep and improving shoulder health.
- #2 Preacher Curl Variations: Emphasizes strict form by isolating the biceps and minimizing swinging.
- #1 Reclined Dumbbell Bicep Curl: The ultimate bicep exercise for posture, flexibility, and time under tension.
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