💪 10 Curl Variations to Build Masterful Biceps

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Here’s what we’ve got today:

• Watch four-time Mr. Olympia Jay Cutler guide Classic Physique competitor Urs Kalecinski through a machine-heavy chest workout.

• Learn the ultimate mass-building exercises to enhance your leg day.

• Get 10 biceps curl variations for more strength and size.

BODYBUILDING

Chest Day Every Day

A well-developed chest is essential to walk the stage as an Olympia champ. However, building impressive pecs requires more than spending all your time and energy on the bench press. That's why four-time Mr. Olympia Jay Cutler recently guided Classic Physique competitor Urs Kalecinski through a machine-based chest workout.

Utilizing machine movements allows for better isolation of the pecs and reduces the risk of injury, making it a perfect strategy for Kalecinski’s Olympia prep. Specifically, the cable machine enables you to target different chest angles, engaging the upper, mid, and lower pectoralis muscles.

With Cutler as his guide, Kalecinski powers through a range of flyes and presses under the watchful eye of the four-time Mr. Olympia. (Who better to learn from?) Check out the full workout below and try some of these moves during your next chest day.

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WORKOUT

Thick Thighs Saves Lives

Has leg day grown on you, or do you still groan at the thought of heavy squats and hamstring curls? Regardless of your current stance on leg day, one thing is sure: You don't want to neglect your lower body for too long, or else you’ll miss out on a world of benefits

Not only do strong legs look good, but they also enhance your strength in movements like the shoulder press, where solid leg support is crucial. Moreover, you’ll also benefit from some extra explosiveness for countless functional fitness exercises.

You might already know a few heavy compound exercises to include in your leg day routine — but chances are you can benefit from a few more options. And below, we rounded up six essential exercises for adding size and power to your legs.

EXERCISES 

Biceps Blasters

Hey, there’s nothing wrong with the dumbbell curl — but are you tired of the same old monotonous routine? Switching up your curling movements adds variety to your workouts and engages different parts of your biceps that may not be targeted directly by standard (and kinda boring) dumbbell curls. We’re talking variations like preacher curls, EZ-bar curls, suspension trainer curls, and more.

To help you out, we've put together a guide on 10 curl variations you’ve got to try. And you won’t just learn what to do — we’re breaking down the how and why behind every choice.

THE DROPSET

That’s a Big Boy

• The 300-pound behemoth, Douglas Fruchey, recently unveiled the secrets behind his monstrous back. Watch him take Mike O’Hearn through each movement and demonstrate the proper technique.

• Don’t like the pull-ups? The chin-up is a variation that places less stress on your shoulders while amplifying those biceps muscles. Learn how to do them and see why they’re game-changers for any athlete looking to level up.

• Bodybuilder Samson Dauda is focusing on his diet as he gears up for a second Olympia appearance. See his full day of eating eight weeks out from the biggest show of his career.