Learn efficient and complete bicep exercises from @airtonmontee! Want to build a great bicep workout? Check out these tips: Focus on the long head (external portion) using incline dumbbell curls and preacher curls. Next, target the short head (internal portion) with exercises like Scott curls and Spider curls. Finally, finish with a neutral exercise like a dumbbell curl. Simple variations in positioning can change the focus of the exercise. What's your go-to bicep exercise? Share in the comments!

Unlock the secret to developing well-rounded and symmetrical biceps! Airton Montee shares his expert tips on targeting each portion of the muscle with different exercises. Learn how to activate the head long department, the brachium and the head short to achieve comprehensive stimulus training. Discover which exercises work best for you and stay fit with Airton Montee!