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* Best Mass-Builder for BICEPS *

Whats the Best Mass-Builder for BICEPS?

  • Standing Barbell Curls

    Votes: 110 51.2%

  • Standing EZ-Curl Bar Curls

    Votes: 20 9.3%

  • Preacher Curls (any variation)

    Votes: 35 16.3%

  • Incline Dumbbell Curls

    Votes: 6 2.8%

  • Alternating Dumbbell Curls

    Votes: 21 9.8%

  • Hammer Curls

    Votes: 9 4.2%

  • Cable Curls

    Votes: 2 0.9%

  • (Weighted) Chin-Ups

    Votes: 7 3.3%

  • Drag Curls

    Votes: 0 0.0%

  • Zottman Curls

    Votes: 4 1.9%
  • Total voters
    215
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I feel deadlifts are actually the best thing to put size on your arms. Anything that can cause total body growth will aid your arm size as well. However, if you want a specialised bicep exercise, either barbell curls or Zottman curls both work well.
 
Thats what I was going to say.......Deadlifts.

Whats a Zottman curl? Excuse my ignorance :)


edgecrusher said:
I feel deadlifts are actually the best thing to put size on your arms. Anything that can cause total body growth will aid your arm size as well. However, if you want a specialised bicep exercise, either barbell curls or Zottman curls both work well.
Click to expand...
 
A good bicep machine lets you work just your biceps, instead of all your stabilizers too (chest, back, etc). This leaves you more energy for working your biceps, compared to freeweights. The result - bigger arms.

Woops, just opened a can of worms. :fro:
 
best biceps builder

I voted alternating dumbell curl, maybe barbell curl gets slightly more votes but a lot of people (including me) can not seem to use the proper form to get the most out of the barbell....

dumbells assure me to get adequate biceps isolation, while still being able to lift heavy weight...

Instead of barbell curl i do weigted close reverse grip chins as "raw power exercise", unlike barbell curls i cannot use lower back or front delts to generate too much momentum that usually takes away the biceps stress.

OTher people might be able to use proper form for barbell and should definatel;y use it
 
Imnotdutch said:
Whats a Zottman curl? Excuse my ignorance :)

Your excused this once (lol) To perform a Zottman curl, you simply perform a dumbell curl. Then when you begin to lower the weight, you rotate your handso that your knuckles are facing the ground. So basically it is a dumbell curl, then at the top you pronate your grip so that the knuckles on the fingers, face the floor and then begin to lower the weight.
Click to expand...
 
FUCK!

I forgot the fucking Zottman Curls my fault bro... goddamnit I knew I was forgetting something. I was gonna include 90 degree preachers but I figured regular preachers were the same too... DAMNIT!! Sorry bro my bad.
:D:D
 
Hehe thanks.....

edgecrusher said:
Imnotdutch said:
Whats a Zottman curl? Excuse my ignorance :)

Your excused this once (lol) To perform a Zottman curl, you simply perform a dumbell curl. Then when you begin to lower the weight, you rotate your handso that your knuckles are facing the ground. So basically it is a dumbell curl, then at the top you pronate your grip so that the knuckles on the fingers, face the floor and then begin to lower the weight.
Click to expand...
Click to expand...
 
Damn preacher curls did a lot better than I thought and so did alt. dumbbell curls!

I thought barbell curls would be the only thing that everyone voted!
:D:D
 
Ballast..

Damn bro I forgot those fuckin things too!! The retarded thing is that I did them for a while for my bis and they worked well I dont know how I left those out. What a jackass.
:(:(
 
LOL @ Monstar.I have a hard time choosing exercises sometimes too.There are alot of good ones out there.As for the chins, with a close grip you are hitting the lats a bit, but you are emphasizing the biceps and compare a bodyweight chin to a barbell curl.More weight can be used in the chin through a greater range of motion.Makes it a little more productive in my experience.
 
I used to work my biceps directly but don't do that much any more. What I used to do is sit down on a thing with back support with a couple of dumbells and have my palms faced towards me. Then as my arm started to pass my leg I would start turning and at the top my arm would be turned all the way (supinated I believe). Then on the way down I would turn it back. Alternate between arms. This gives the biceps a full scretch and full peak or contraction and also gets the bracialis or whatever the hell is underneath into play. Tell me how it goes.
 
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bb curls or hammer
 
In the lifting part of the zotterman curls the wrist are bent away from the body....if you catch my drift.

i dont focus at all on biceps (i have no need for them)
maybe a concentration curl once in a while.

but mainly chinups
 
Straight bar curls.............btw whats everyones preference...........straight bar or EZ ?(i like to alternate every cycle)
 
alt dumbell curls (heavy focus on the negative)....harder to cheat on the movement, especially if done in a straight back bench.....less pressure on my wrists than straight bar....and can focus on one arm or the other if one "feels" stronger on a given day....some may argue the rest you get on the alternating arm is cheating, but with that heavy emphasis on the negative, I need those couple of seconds of rest....doing these with 35's (I'm still a pup), blasts my bi's into oblivion in only two sets...I go ahead and throw some cable curls in for good measure, but by the time I'm done with the dumbell curls, there ain't much left in the tank...:bawling:
 
didn't see this one on the list...i've packed the most mass on my arms by executing DRAG CURLS...YOU WANT MEAT...YOU GOT IT W/ THIS EXERCISE.
 
da big thinker...

DRAG CURLS?

I am so surprised I guess Ill add them to the list if theres room.. you really honestly think theyre #1 or are you just fuckin with me? I have never done them but never really heard anything that great about them either..
 
My arms really started growing when I started hitting them twice a week. I train them heavy for 9sets with chest and then 4 days later when I hit shoulders and tris I hit 4 sets of bis with one exercise with a moderate wieght for 15 squeezing reps. I do the samething for tris, heavy with shoulders and then 1 exercise, 4sets of 15 with chest and bis. It keeps the blood in there and started putting size on once again.
 
Gotta go with good ol' standing barbell curls, with a regular Olympic bar. Hammer curls are a good second exercise. (Seems to be a popular combo!) I do like to throw in some cable curls sometimes.
 
hammers, bbell curl, dumbell curl, cant beat em.......


i to do biceps 2x a week, mondays i do em with shoulders, only 9 sets, 10-15 reps, all squeezing, lower weight, to get the blood into em, do em by themselves on saturday, heavy shit......
 
poliquin seems to be on zottmans jock in terms of curls, funny how no one voted for them in the poll......????

even in Charles' recommendations he doesnt say standing barbell curl, just has seated dumbell and close grip preacher......

whats that all about???
 
Barbell curls defintiely dont work for everybody. I honestly dont really like them all that much. They put a lot of stress on my wrists and I really cant handle all that much weight. Same goes with other basic exercises like flat bench for chest, never really did much for me.
 
monstar, i was doing 315 the other day on flat and my shoulder has been killing ever since, rotator area, i am giving up flat barbell for the dumbell alternative, i figure the dumbell version builds the pecs alot better, im not looking for strength, im looking for huge pecs ;)
 
I am the same was almost completely.. I couldnt give 2 shits about fucking strength... everyone's like damn your big whatd you bench? Bench is so highly rated it makes me sick.

Anyway yeah stick with dumbbells bro and reap the benefits.
:D:D
 
Is there a big difference in the mass-building potential of standing barbell curls, and EZ-bar curls?

I have tried straight-bar curls every now and then, but it hurts my wrists.... my right wrist even pops out once in a while. So it's better for me to have my wrists on a bit of an angle....

... does it make that much difference?
 
the best method i have found was I GO, U GO METHOD it gives a complete burn in your arms.

Also another thing is when you perfomr i go u go method make sure you hand the weight to your lifting partner do not put the weight on the ground this destroy the training principles.

By the way i way 77 Kg and i can curl 55Kg for 10 reps on the cable curl. 40 kg for 20 reps on barbell curls all clean and my arms are 17 inches in size and thats mostly biceps.
 
hardgainer19 said:

By the way i way 77 Kg and i can curl 55Kg for 10 reps on the cable curl. 40 kg for 20 reps on barbell curls all clean and my arms are 17 inches in size and thats mostly biceps.
Click to expand...

??? cable curls???:p

listing what you lift on cable curls doesnt give a realistic picture since there doesnt seem to be a standard "cable" machine. more and more pulleys added just serve to lighten the load.

i think they shouldnt even put #'s on the weight stacks, it just serves to give people false ideas.
 
MonStar1023 said:
Whatd you think is the best?
Click to expand...

deadlifts. PERIOD!

Deadlifts are also great for abs. Once you do 500 pounds deads for reps, no need to do crunches. YES!
 
BB curls, weighted chins. seated DB curls some of my favs.

and of course deads,
 
I keep hearing barbell and a few others, but those that do barbell curls, is that all you do or it that the primary bicep routine?

I am a newbie and am doing 4 sets on cable, 4 sets sitting DB, and sometimes 4 sets on barbell. Is this too much or not enough, or just do barbell?

thanks
 
I am gonna say reverse ez bar curls. This is very neglected by most bodybuilders. Lotsa people dont do these cause you cant use as much weight as regular curls but reverse curls have big benefits. They will make your foreamrs big, they will give you a strong grip, they will also make your biceps look a lot WIDER from the front and they will burild the elbow to bicep tie in. Next time check out the width from the front of people. A lot of people with big biceps would look a lot bigger by doing reverse curls, do these for a while and you will widen them.
 
I'm dissapointed to see only four bros say deads. I'm tired of seeing 120 lb guys doing barbell curls. I want to walk over, slap them, pick them up, and carry them to the squat rack and say
"If I see you anywhere near any equipment beside this and a bench for 4 months, I'll pound you into the ground!!"

I say this because I wish someone had done that to me when I started. It pisses me off to think of all the time I wasted doing isolation stuff when I had no real size.

Anyway....

DEADLIFTS! :D
 
I did barbell curls for years as my main bulking excercise. I have switched to seated alternating curls with much better results.

Barbell curls don't isolate enough...you end up using your shoulders, chest, even back (If your form is bad). It is much harder to "cheat" when doing seat curls AND it isolates a hell of a lot better.


My 2cc's
 
I like doing preacher curls, and find that it gives the biggest mass gains along with standing barbell curls. For the people that say that you 'cheat' too much on standing bb's. Heres a tip.

Keep your back/body flat against a wall and then do your curls, that way you don't find yourself using other parts of your body to do the exercise.

just my 2 cents:P
 
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Voted for BB curls. I have got just as much or more development out of Hammer machine curls, done heavy- up to 200 lbs and Nautilus machine curls. Heavy back works also is great, heavy pulldowns and rows.
 
Zott's..

I think Zotts are a better all around size gainer. Most of you think the wide grip barbell is better but the Zotts hit the outer bi's much harder when done properly, and give a more rounded v.s. peaked arm.

I noticed also one of you said a Zott is a "regular dbell curl" turning out on the way down. Not excatly, to properly do a Zott you need to sit on an adjustable bench so you get good firm back support, to keep from cheating, and from the start to mid point,(all the way up), you turn your wrist all the way out. Like when doing fore arm curls, so as to remove the forearm assistance all together, then turn at the peak and come down. 4 sets of these and your entire upper arm will be on fire!!
 
preacher curls are so good at isolating your bi's, i think they're the best. What about concentration curls???? I guess no one else here likes them?
 
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