BARBELL SPIDER CURL: SUPINATED (Biceps brachii, brachialis, brachioradialis) - Adjust an incline bench to 45. Press your chest against the bench with your arms hanging down. Use a grip that's slightly wider than shoulder width.

Bring the barbell up towards your shoulders, keeping your upper arms stabilised throughout. Squeeze your biceps at the top for peak contraction, returning slowly.

REVERSE BARBELL CURL: PRONATED GRIP (Brachialis, brachioradialis, biceps brachii)

The same movement as a standing barbell curl but with palms facing down.

BENT-OVER BARBELL CURL: SUPINATED GRIP (Biceps brachii, brachialis, brachioradialis) - Besides isolating the biceps, this exercise will also strengthen your core muscles. Use a palms-up, shoulder-width grip and bend over 90 at the waist.

Curl the barbell from shin-height up towards your shoulders maintaining a slight arch in the lower back. Squeeze your biceps at the top, returning slowly with same spinal angle from start to finish.