What type of exercise do you like that brings out peaks in the biceps?

[barbell265]

I have noticed a definate change for the better in my biceps since I started doing zotman curls. I love em'!

 

[SAGAT]

I currently do:

preacher curls-3 sets 8 to 12 reps
alternating dumbbell curls-4 sets 8 to 12 reps
outer-grip curls-4 sets 8 to 12 reps or sitted down dumbbell curls

Does anyone here got any more advice or other exercises that will help further my goals?

well i'm gonna have to agree on the peak thing; i believe that's pure genetic. but i've always been particularly fond of these three exercises, these worked really well for me when i first started out when i was 13 (but then again, most things work well for you when you just start out and do them right):

standing alternate DB curls
hammer curls
concentration curls

this worked very well for me. good luck

 

[SAGAT]

I have noticed a definate change for the better in my biceps since I started doing zotman curls. I love em'!

hey buddy, couldya explain to me how those are done or give me a link to where it's explained/illustrated? I've been hearing a lot about them lately and i could use something new.

 

[gettinlarger]

Run a search. I explained them a little in a thread a few weeks back. If you can't find it, lemme know, I'll post it again.

 

[SAGAT]

will do. thnx

 

[SAGAT]

i found it, but to be honest....didn't quite get it? would you happen to know of a site where it's illustrated?

 

[gettinlarger]

http://www.weightliftingdiscussion.com/zottman.html

there you go man

 

[SAGAT]

thnx pal, now it makes sense, you just turn it over at the top and back again when going up. maybe i'll try them tomorrow.

 

[MidwestJ]

Build up your triceps homie.. since 2/3 of the mass in your arm is from them it will help those peeks look like far away mountain tops!

Always heard that 2/3 of arm size comes from TRICEPS

 

[nivek]

spider curl - grab barbell and use the preacher bench the opposite way by placing your chest against the incline side and hang you arms over the side where the seat is. Similar to doing a concentration curl, only with a barbell.