Supinated Biceps Curl: The full biceps brachii is involved in this exercise to gain strength and size. Do 3 sets of 8 to 10 reps for best results.

This puts an extra challenge on the long head of your biceps brachii because you’re working from a deficit—meaning, you’re starting the movement at a point where you have less leverage than ...

The biceps brachii, also known as the biceps, is a two-headed muscle located on the upper arm between the shoulder and the elbow. It consists of two parts: the long head and the short head.