Isolating Biceps...

[anabolicrombie]

Anyone have any tips on isolating your biceps during curls? Afterwards i get a good pump in the bis, but during it feels like all the strain is on my forearms, and the next day i am usually more sore in my forearms than my biceps, any ideas?

 

[Mammoth2500]

You could try a pulsing stretch motion which is when you get close to a stretch(lockout) you drop the weight quickly which increases the speed of its decent. Then you suddenly change the direction of the weight by raising it. When this occurs there should be a intense contraction, once you feel this lower the weight slowly stretching against this contraction.

I do warn you however this is a dangerous technique but it is arguable the most effective way to increase strain.

Keep me posted if you give it a go.

 

[Morrigu667]

i only do one excercise for my biceps i follow the same rules as mr yates i strain my biceps for about 15 to 20 mins only on the preacher bench doing about 70kgs now at max only about 4 reps i warm up on 50kgs now then work my way up for 4 sets you try it.

 

[Mammoth2500]

i only do one excercise for my biceps i follow the same rules as mr yates i strain my biceps for about 15 to 20 mins only on the preacher bench doing about 70kgs now at max only about 4 reps i warm up on 50kgs now then work my way up for 4 sets you try it.

This will work as well if he has tried it yet. Doing this causes high-strain eccentric contractions in your bicep but problem is your muscles will adapt and you should increase the weight but be sure to follow proper movement techniques to maximize gain.

 

[Morrigu667]

and remember the golden rules eat,lift,eat,rest,eat,lift,eat,rest repeat.

 

[bignate73]

bend your arm...

don't squeeze the bar so tight.....

biceps arent rocket science.

 

[AhMadKooL]

i only do one excercise for my biceps i follow the same rules as mr yates i strain my biceps for about 15 to 20 mins only on the preacher bench doing about 70kgs now at max only about 4 reps i warm up on 50kgs now then work my way up for 4 sets you try it.

I also like the preacher curls for bi's
you could also try isolating your bi's by using DB on the preacher bench

 

[TheOak84]

maybe your forearms are too weak. try using less weight and go for about 6-8 reps on curls, while doin forearm work after.

youll never 'isolate' the bicep becaise youll always be gripping with your forearm.

using a preacher machine will eliminate some on the gripping with ur hand, but your forearm will still be involved

 

[thelion2005]

Forearm strain doing curls?

The forearm muscles come into play most with the palms down or facing, not forward.

They also come into play gripping at any angle.

They get quite a lot of work doing back.

Try this:
Incline db curls ... angle about 35 degrees ... palms forward and elbows pointing straight at the floor. From a dead stop at the bottom, slowly curl up ... and then down. Stop. Repeat.

Do about 5 sets 8-6 reps. Check where the soreness is the next day.

 

[vin01]

Remember... keep the wrist straight.. On top of any other of the advice above regarding forearms, if you curl your wrist to help curl up the weight, not only are you using more forearms but less bi's. Use a light weight once and keep your wrists as straight as possible to notice the difference.

 

[Extra_Strong]

Anyone have any tips on isolating your biceps during curls? Afterwards i get a good pump in the bis, but during it feels like all the strain is on my forearms, and the next day i am usually more sore in my forearms than my biceps, any ideas?

This has always been a problem with me when i am lifting hard my foram will be only 1 inch smaller than my upper arm.

I feel everything in my forarm your body is designed to use both to gether
how ofter would U pick up something like you are curling?

in the real world you would use your arms like a hammer curl when picking most things up...

what helps me is turning my palm while curling pointing the pinky side of my hand up almost the opposite of a hammer curl. and keeping the rotaition through out the movment.

 

[anabolicrombie]

yea, only when i turn my pinky the opposite way do i really actually feel the bicep muscle contracting, my forearms are def not weak, ive been just practicing curling with really light objects at home and it seems to be helping, so i guess we will see wut happens, thanks for all the inputs

 

[Morrigu667]

try cable isolation curls they are for advanced lifters only but the pump i get is unbelievable try it you will be surprised

 

[blut wump]

Are you sure it's your forearms and not brachialis?

Using an EZ bar or preacher curls will bring your brachialis into play more than simple curls with a straight bar. More brachialis involvement usually means that you're getting less biceps involvement than you'd expect.

You could also try to reduce the width of your grip on rows and pulldowns or pullups.

 

[Extra_Strong]

Are you sure it's your forearms and not brachialis?

Using an EZ bar or preacher curls will bring your brachialis into play more than simple curls with a straight bar. More brachialis involvement usually means that you're getting less biceps involvement than you'd expect.

You could also try to reduce the width of your grip on rows and pulldowns or pullups.

I believe it is the Brachioradialis. Its main function is flexing the elbow when the hand is in a neurtral position ( as in a thumb-up armm curl, or palm down.)

one of the best exercises is a reverse grip E Z bar curl. Apronated or simipronated EX curl bar grip puts the biceps at a mechanical disadvantage and increases the load on the brachioradialis and brachialis.

this image will show the difference http://www.bc3.org/blackboard/ripper/webpage/muscles/posarmmm.jpg

as you can see (1) is the brachioradialis and (3) is the brachialis

they work together with palms is down or thumb is up.
and even is some cases like mine or few others.. with palm is slighlty up.

so to unactive these muscles.. you need to supinate your palm to its fulles.
or rotate your pinky in tward the body and up as far as it will go ..
this forces the load to the bicep.. and not the forarm...

I know a lot about this cause i had the problem .. i wanted big upper arms but
my forarm was the only thing growing ... hope this clears it up.. good luck

 

[musketeer]

Dump culs and do slow and tight curl grip chins. Because your arms begin the movement above your head, you are stressing them from two directions by using the inner biceps attachment below the front deltoid. The balance and control required to stabalise the body whilst chining requires more than that of BB curls, and the fact that it's a compound movement - back + bis - means that you will be taking the bicep further than if you were just doing an arm flexion. Compare tricep develpment of people who do benches, dips and push presses to people who do cable pressdowns and you start to see the picture. Besides, in the real world, why would you want/need to have biceps stronger than your forearms or back?

I my self have good bicep development from pronated chins, rows, oly movements and deads. Recently and only occasionally, I've been doing 2 sets of bent over curls (where the arm hangs free) and using one arm to curl a lghtly loaded 7 foot bar. It may only be 50 lbs or so, but the degree control required, and the peak contraction generated from the bent over position is awesome!

Good luck!

 

[Extra_Strong]

Dump culs and do slow and tight curl grip chins. Because your arms begin the movement above your head, you are stressing them from two directions by using the inner biceps attachment below the front deltoid. The balance and control required to stabalise the body whilst chining requires more than that of BB curls, and the fact that it's a compound movement - back + bis - means that you will be taking the bicep further than if you were just doing an arm flexion. Compare tricep develpment of people who do benches, dips and push presses to people who do cable pressdowns and you start to see the picture. Besides, in the real world, why would you want/need to have biceps stronger than your forearms or back?

I my self have good bicep development from pronated chins, rows, oly movements and deads. Recently and only occasionally, I've been doing 2 sets of bent over curls (where the arm hangs free) and using one arm to curl a lghtly loaded 7 foot bar. It may only be 50 lbs or so, but the degree control required, and the peak contraction generated from the bent over position is awesome!

Good luck!

i agree with this unless you are going for looks.
and trying to change the bicep to tricep ratio
or bicept to forarm ratio.

but by doing this U could have a very small bicep compared to forarm and tricep. just because of genetics.. would be strong. but not achieving the look that the indivdual wanted..

But all this aside. I am a fan of the Glenn Pendley work out 5X5 ..
but genetic have a big factor If your goal is just looks..
if you are looking at your arms and saying stuff like i want a little less tri and a little more bi. ...
( but I hope you dont was less muscle anywhere )