It’s important to prioritize multi-joint compound exercises over single-joint isolation exercises, especially when you’re short on time. But there’s nothing wrong with some dedicated work for the elbow joint. Not only will this maximize muscular development, but bigger & stronger biceps will make you better at all pulling exercises. Plus they’re fun & easy to recover from.

There are 3 main grips to choose from. Overhand is the weakest position because the biceps can’t assist as much so the forearms lift most of the burden. Underhand maximizes biceps activation and requires the most mobility to perform since your shoulders are externally rotated. Hammer-Grip tends to be the strongest position and targets the brachialis.

My favorite biceps workout is stacking 8-12 or max reps of each grip in the following order: overhand, underhand & hammer-grip. I also love to mix in bands because you get peak tension at peak biceps contraction where the middle position at a 90-degree angle is the hardest with dumbbells. Performing dumbbell curls bent-over fixes that and also builds your backside.