what's up guys Jason Poston here I want
to show you different options you can
use with the bench to work your biceps
so one of the first options that I've
been doing for many years we call it an
incline curl but we're gonna go strictly
to 45 degrees so incline curl at 45
degrees and this is your traditional
incline curl but the importance of this
that we're getting optimal stretch in
the bicep and I also like it because I
feel like I'm stretching out my forearm
as we sit back on the bench you
notice my head's not forward this is not
optimal alignment for your neck you want
your neck to be back against the pad and
all we're gonna do is curl notice I'm
going all the way down to I'm not
cutting it short
I like to keep my arms in tight my arms
are not flaring out here okay where I
can dig in to the mat going straight up
big squeeze at the top
all right so on to the next variation
that you can use with a bench working
your biceps preacher curl pretty simple
go around to the back side careful here
not to use leverage from the bench
all right leverage means digging your
elbow in and curling off of the leverage
point okay what you're gonna do is dig
that armpit in here and what what should
I do here stretch out the bicep stretch
you can see my bicep pop up there okay
that takes away all leverage there is no
momentum
there is no help from my elbow digging
in my head is up stretch back makes it a
lot tougher so what you're doing here
because you will see a lot of the ego
lifters lift and you know I used to do
it because I didn't understand form
that's why I'm showing you guys this but
I used to be here and I could lift it's
so much easier I could probably preach
or curl 55 pounds 60 pounds now that doesn't
do anything strict form
working the bicep from here another
option is a spider curl and so the
spider curl I'm going to hang off this
end same same concept alright except for
now I don't have a bench underneath my
arm so the only thing that's gonna do
the work here is my bicep on my front
delt and we don't want to work the front
delt this is arm day all right come up
here and curl you go down to a dead hang
notice I'm not cutting off early I see
too many people cut off early what we
don't want to do is curl up so that
we're engaging the front delt and making
it easier with that range of motion
simple just curl keep your elbow pointed
down the whole time and the most
important thing squeeze the bicep
okay so another great option that you
could use the bench when you're working
your biceps and doing curls is something
a little unique a hammer curl but we're
actually gonna lean and create a tougher
angle so when we're standing upright
people can tend to use momentum and
whether you use momentum or not you know
this is a basic exercise we're looking
to change it up and add some variations
here just simply lean against the bench
we've got the 45 degree angle here and
all we're gonna do is just hammer curl
two at a time first one is already tough
make sure you squeeze when you do these
right you're going to work your form and
your biceps which is what the hammer
curls for all right so I hope you guys
enjoy those different bicep variations
thanks for watching
Jason Poston here signing off