what are the best exercies? I think ive been using the wrong ones or pushing the elbows out and using the brachialis and brachioradialis. Also, when doing standing barbell curls, with the elbows against the sides, should I use a wide grip to help keep those elbows in or should I use the standard should width grip?
Do hammer curls,reverse curls.Use a grip that you feel comfortable with ,don`t overanalyse the exercise,just do what works for you.You could also do all your sets of curls with various grips. Good luck!