Biceps Super Shaper

[BIGRICH]

I just read this on a different web site musclemaster.com
what do you think? have any of you tried this exsercise or anyting like this.

"BICEPS SUPER SHAPER
To help target the long head of the biceps, try Lying Dumbbell Curls. This exercise is performed lying down on a flat bench with dumbbells in hand. Do a very light warm-up set before pumping out one or two more intense sets.

While lying flat, let your arms hang down with your elbows tucked in and your upper arms in contact with the bench.

Now curl the weight up pulling the dumbbells in towards your shoulders. For added intensity, lower the weight slowly emphasizing the eccentric portion of the movement.

For best results, work in the 8-12 rep range. This is a tough exercise that makes cheating extremely difficult-when performed properly, it'll give you a good biceps pump.

You don't need to use a lot of weight to see solid results with this movement; concentrate on form and tighten up those biceps!"

 

[Thaibox]

It sounds like they're promoting this because the biceps aren't fully extended unless the elbows are behind you. So, you get full ROM. But, you can do this on an incline bench and it won't stress your shoulders as much. Try laying on your back and letting 50+lb dbs hang and feel the tweak in your delts(not good). Just use an incline bench.

 

[testman]

It sounds like they're promoting this because the biceps aren't fully extended unless the elbows are behind you. So, you get full ROM. But, you can do this on an incline bench and it won't stress your shoulders as much. Try laying on your back and letting 50+lb dbs hang and feel the tweak in your delts(not good). Just use an incline bench.

ouchh i feel my delts already..
Incline is the way to go... Sometimes I do this exercise instead of the regular alternate DB, feels a lot heavier

 

["OBESSED"]

I totally agree, Incline DB Curls are the way to go. They isolate the muscle and it is a supreme burn. It should be extremely tight the next day. This is my favorite bicep exercise.

 

[NateDogg]

Incline curls are great! Just do not do them how I see a lot of people doing them. Meaning, in the concentric phase of the rep, do not bring the weight so far up that you are much past parallel to the ground. After that your bi's are not being recruited much and they are allowed to rest.

ND

 

[Super Halo Man]

Incline will do the trick... I love doing incline curls.

 

[MrMuscle]

lying db curls is an exellent exercise. but like the guys said, you cant go to heavy or your delts will get it. love inclines.