Cable Hammer Curls - Rope Attachment (Biceps Exercises)

Exercise Data
Type: Strength
Main Muscle Worked: Biceps
Equipment: Cable
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with dumbbells.

source http: www.bodybuilding.com

Brachialis-SMR ( Biceps Exercises)

Also Known As: Bicep Foam Roll
Exercise Data
Type: Stretching
Main Muscle Worked: Biceps
Equipment: Foam Roll
Mechanics Type: N/A
Level: Intermediate
Sport: No
Force: Static
Stretch Type: Other
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.

ource http: www.bodybuilding.com