Biceps Smash
Biceps Barbell Smash
1. With a barbell on a rack, apply pressure to your biceps with a bent arm.
2. Pinning the tissues down, bend and extend your arm.
Biceps Knee Smash Variation
Squatting or kneeling down, use your knee to apply the pressure to your biceps.
Biceps Barbell Internal and External Rotation Smash
1. Lay down and place the barbell on your biceps with your arm at a 90 degree angle out to your side.
2. Internally rotate your shoulder bringing the palm of your hand down towards the ground. You can do this with both with a short-lever position (bent arm) and a long-lever position (straight arm).
3. Externally rotate your shoulder bringing the back of your hand back and down to the ground. You can do this with both with a short-lever position (bent arm) and a long-lever position (straight arm).
