Biceps

A lot of people assume biceps work starts and ends with curls, done in isolation from the rest of the program — but that skips a real secondary mover: any back exercise pulled with a bent elbow (barbell row, lat pulldown, pull-ups, machine row, seated cable row) puts the biceps to work too, though it's never supposed to be the muscle you feel most there; if it is, something's off in the technique. On the curl itself, a straight bar and a dumbbell change the movement through grip, not muscle: the bar locks the wrist in full supination and sidelines the brachioradialis, while the dumbbell lets the wrist rotate and spreads the load more evenly across both heads of the biceps. Rocking the torso with the hips to help the weight up drains tension from the biceps exactly where it should feel it most. And on any back pull, a tighter or supinated grip pulls more biceps into the movement at the back's expense — a genuine second mover, not a bonus.