Bicep Exercise Selection

[buzzingonaas]

Currently I am on a PPL (A), off, PPL (B), off schedule. On Pull A, I am doing 4 sets of supinated dumbbell curls. On Pull B, I am doing 4 sets of single arm overhead cable curls. I feel the dumbbell curls a lot in the stretched position, and the overhead cable curls have been helping grow the peak, but it feels like a very unstable movement for me. Are there any better, more stable options to get that heavy squeeze in the shortened position?

Edit: Should’ve specified it feels unstable for me because I feel in my shoulders

 

[Mac11wildcat]

Do cable curls facing the stack with the pulley set at knee to waist height.

You don't need your bicep trained in the shortest position possible especially in a movement where it's poorly braced and unstable.

Imo where on the curve the movement is for strength curve/muscle length comes AFTER alignment and stability on the scale of importance

 

[buzzingonaas]

Do cable curls facing the stack with the pulley set at knee to waist height.

Thank you I’ll try that instead

 

[NineteenNor]

Seated bilateral curl with arms raised ~90 deg using tension from a cable or preferably a well-designed machine. Overhead cable curls are indeed quite unstable, I think you'll find these to be much better.

Dumbbell curls are a poor exercise at best, just a terrible resistance curve through the ROM.

 

[buzzingonaas]

Seated bilateral curl with arms raised ~90 deg using tension from a cable or preferably a well-designed machine. Overhead cable curls are indeed quite unstable, I think you'll find these to be much better.

Dumbbell curls are a poor exercise at best, just a terrible resistance curve through the ROM.

my gym has a pretty wide selection of machines I may find something that follows that path. When you say arms raised 90°, do you mean straight out in front?

 

[NineteenNor]

my gym has a pretty wide selection of machines I may find something that follows that path. When you say arms raised 90°, do you mean straight out in front?

Yea straight out in front is my preference but +/- 30 deg, e.g., preacher or an arms-up machine are great options to alternate if you have access.

Biceps function of forward flexion at the shoulder (like you wanted from arm-up cable curls) gets worked effectively from supinated grip lat pulldowns