🏋️ 5 curl variations to build fuller biceps

We're officially one month away from the start of spring — but in our hearts, it'll always be bulking season.

Different curls yield different results, and these five variations are perfect if you want to target the long heads of your biceps for a more distinct peak.

The sumo goblet squat is an oft-overlooked leg exercise that packs a mighty punch. Learn why this move deserves a spot in your routine.

CrossFit star Haley Adams recently announced that she is taking the 2023 season off to work on her mental health. It was an honest reflection from one of the sport's brightest stars.

Exercise Tips

Long Heads, Big Gains

Getting bigger, stronger arms is a goal most gym-goers put near the top of their wishlist, whether they’re a physique athlete or not. And to grow your guns effectively, you’ll want to take a closer look at how you train each aspect of your biceps.

See, you don’t just need more curls; you need the right curls that target the long heads of the biceps so you can build a pair of peaks to be proud of. But what is the long head of the biceps, and why is it important? We get into all of that, along with the best exercises to get them growing.

Training

Unleash Your Legs With Sumo Goblet Squats

A good leg day should always include some form of squat. Most people, whether they do front squats or back squats, work with the barbell. And that’s fine — barbell squats teach you one of the fundamental movement patterns and target most of the musculature in your lower body.

However, you might also benefit from trying the sumo goblet squat. This variation lets you focus on your core, adductors, and quads for a more well-rounded approach to leg day. It’s a great way to switch up your training, add dynamic power, and improve your mobility.

Sold yet? Learn how to nail the move below.

CrossFit

Haley Adams Bows Out

At just 22 years old, Haley Adams has become one of the most popular athletes in the CrossFit space and one of the favorites heading into the 2023 CrossFit Games season. But last week, Adams took to her Instagram page to announce that she will skip this season, citing struggles with an eating disorder and her overall mental health.

“I will be stepping away from competing this season, and as sad and difficult as it is to make this decision, I’m equally excited to find who Haley is again," Adams wrote. "I will be using this time to work on myself, as much mentally as physically, so that I’m no longer holding myself back.”

In Adams’ post, she remained both optimistic and positive about her future both as an athlete and person.

“This isn’t just a new chapter, it’s a new book,” she wrote. “The 2024 comeback is going to be big.”

Everything Else

Mitchell Hooper’s Epic Arnold Prep

• Need some Monday motivation? Watch ​​Canadian strongman Mitchell Hooper log press 195 kilograms (430 pounds) for two reps during his Arnold Strongman training.

• Speaking of the Arnold, the annual fitness fest is also home to one of the best bodybuilding contests of the year. Here are the best moments from throughout the show’s history.

• Does Ghost’s whey protein powder live up to its colorful branding? Read our review to find out.

Sound Off!

#Goals

The Results Are In!

Your Protein Timetable

In the February 13 edition of The BarBend Newsletter, we asked how long you wait before consuming your post-workout protein. Here's how you voted:

1. 30 minutes (30.0%)

2. Immediately (20.4%)

3. 15 minutes (18.6%)

4. 45-60 minutes (15.9%)

5. More than an hour (15.0%)