Bicep Development for the people with longer arms...

[liquidmuscle]

awesome advice nelson

 

[leancuisine]

thanks nelson.
i especially noticed the pinkie to thumb height point.

thanks again

 

[sk*]

Nelson,

When you first came here I thought you just wanted to flame everyone, but now I see you are a really helpful bro. Thanks for being a part of this board.

-sk

 

[Diesel3d]

what do you guys mean by steep incline curls?

is it the same bench setup as doing upper chest db presses?? I just lay down and do curls instead though?

sorry if i am retarded

 

[gtrcivic]

Thanks for the tip Nelson. I got some "monkey" arms where the end of my fingers are 3 1/2 inches from touching my knee. Having long arms, its hard to fill the bicep up. Luckily, my routine consists some of your advice (supersets). But the tip on the thumb i'll look into the next time i do arms.

Ususually i do 3 sets of preacher curl on the machine (moving the weight to 3 diff positions each set) then incline dumbbells 3sets and finish off with cable curls.

 

[Big Brother Val]

what do you guys mean by steep incline curls?

is it the same bench setup as doing upper chest db presses?? I just lay down and do curls instead though?

sorry if i am retarded

Correct. Lay back and let your arms extend towards the floor, and then curl the weight up without moving your elbows forward.

These have really helped the devolopment of my biceps. You won't be able to use as much weight as your regular dumbell curls, but each set feels like it hits the bicep a lot harder, and the pump is great.

 

[Diesel3d]

thanks bro

 

[Darko]

I am 6'4 i have found that heavy compoound exersies to be the best. i prefer to do maybe 8-10 sets of bis but stay in the 5-8 rep range. I have found this to be very effective. I have always stuck with exersies like straight barbell curls, incline curls(hammer, and twistng), hammer curls and standing dumbell curls.

 

[doubles1]

sk

im bout 6'4 too and my bis dont get that sore ever on bi's day well sometimes maybe but on back day they're sooo sore....a reaon being i hit em with heavy dumbell rows....seems to work well for me give em a shot tell me whatcha think...

danks

 

[no clone]

inclinecurls1.jpg

Go to

http://www.abcbodybuilding.com/exercise1.htm

Great site with animation and hundreds of exercises