23/02/2026
If you want to maximise your bicep development, programming a variety of arm positions is key.
Now, first and foremost, the fella who trains their biceps more and harder without this element of variety will make more gains than someone knit-picking at optimisation.
However.
Combining knit-picking at optimisation (the 1%’s) with correct volume & intensity will win overall.
Which is why this matters.
So if you’re spamming cable bicep curls with the biceps in the lengthened position (arms behind body), you will want to consider programming a bicep movement which places more tension in the shortened position as well (arms in front of body).
The second example shown in the video, is there to showcase an easy way to do this that a lot of people don’t know about it.
You can use other bicep exercises like a machine bicep curl or a preacher curl to achieve this same outcome as well.
In short: program various types of bicep exercises to ensure you cover all bases, WHILST training hard and often.
Hope this helps🫡
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Jay Ludlow Personal Training
Click link in bio or DM for coaching info💪🏼
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