Biceps Training

It's your arms that get you up steep rock faces and your arms that let you paddle out to the waves. That's why I train my biceps. Biceps exercise selection boils down to three main points.

1. A supinated grip is more optimal than a neutral grip. This maximizes the tension on your biceps per se rather than than your brachialis or brachioradialis. 

2. Comfort is key. Focus on variations that feel smooth on your joints (wrists and elbows) and allow you to progressively overload over the long term. Everyone is different here, but I personally prefer dumbbells over barbells for my biceps training.

3. Focus on the bottom half of the range, since overall the biceps grow best when trained at longer lengths. 

Here I am doing biceps curls at the gym today. 

Combine this with a couple of sets of pullups and you're good to go!