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 Anabolic Discussion Board
 Bicep Exercises
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| Author | Topic: Bicep Exercises | ||
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Amateur Bodybuilder 
Posts: 56 |
Does anyone know of any good bicep exercises other than the standard hammer curls, dumbell curls, preacher curls, and bar curls? Triceps are easy to build, but a huge ice cream scoop bicep is a lot harder to come by. I have nice biceps, I just wanted to know if anyone knew of any alternative exercises to further push them to the limit.    | ||
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Amateur Bodybuilder
Posts: 105 |
Here is one thing that I just learned and its done amazing things. I learned it from arnold's book. Almost everyone does a little wrist curl in the beggining of their curls, even on the preacher bench. Most people do it and don't even know it. This prevents you from hitting that all important swoop at the bottom of your bis really well. Next time you curl devote a set with lighter weight to really concentrating on keeping your wrists straight in the beggining of the movement. Also keep yu elbows out in front of your waist and not at the side of them or behind them. BUt don't totally abandon the wrist curl, slight cheating movement with lartger weights. Its beneficaial too. Do both.  | ||
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Amateur Bodybuilder
Posts: 56 |
I've never heard that. It seems true though, and I do curl my wrists in when I curl. I do have a small gap at the bottom of my arm where my bicep doesn't go down quite as far as I would like it to. I'll definately give it a try. What Arnold's book are you talking about? I'd like to see that as well. | ||
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Amateur Bodybuilder
Posts: 105 |
Its called "Arnold Schwarzenegger The New Encyclopedia of Modern Bodybuilding". Best book on bodybuilding I ever got. His training regiments he suggests are a little over kill though. Definately result in over trainig. It cosrt 20 dollars paper back, 40 dollars hard cover. Interesting is that he tells people not to do steroids in it. | ||
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Amateur Bodybuilder
Posts: 289 |
ive found that incorporating cables in my workout puts a nice peak on my biceps-tomo | ||
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Amateur Bodybuilder
Posts: 53 |
Hey crash try this out, I learned this and its a real killer on bi's. You'll definitely not be able to do as much weight as you would a normal dumbell curl. Take your position as you were to do standing dumbell curls.With 2 dumbelss url with your left or right, whichever you start out with. When you curl with your left for example, hold it at the top squeezing the muscle. Then take your opposite arm and curl it up to the top position as well while still holding your other arm in the contracted position,you can now lower the arm you started with but you must hold the other arm you just used. So curl/hold, curl the opposite arm alongside the other, hold it and release the other arm, try it, it works great, made my bi's alot stronger. Your strength will be less then what you usually do on dumbell curls, let me know how it works out man. | ||
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Amateur Bodybuilder
Posts: 125 |
I saw this on a Larry Scott Video. To put that extra peak on your biceps. Sit on the lat pull down machine extend your arms straight up palms facing you medium with grip. you need to use real light weight because your only using one part of your bi keeping your arms straight curl the bar down towards your back bending at the elbows only while keeping the rest of your arm straight. works like a charm!!!! Great burn to. eze | ||
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Elite Bodybuilder 
Posts: 908 |
Try using some real intense mechanisms of training such as drop sets, rest-pause sets, or 21's. Trust me, your biceps will grow after doing these types of things. They have no choice. -TG | ||
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Amateur Bodybuilder
Posts: 90 |
21's are great....but there is another machine i use for the first bicep exercise that i have had great results with - at 24 hour gyms, there is a curl machine that has 3 posts where you can place the weights on for targeting the muscle (mid, upper, front). I do 3 supersets of this (3x10, no rest) and have had great bicep growth. the seated machine starts in the middle, then you shift to focusing on the upper portion of the bi (closer to the shoulder), and then you finish off with the top load position which kills your front/mid bicep. Regarding the curl at the bottom, i implement those to build my forearm a bit and kill 2 birds with 1 stone... also, doing the cables is a great finisher to a bicep workout...start heavy and then decrease weights and focus on form to cut up the arm and work on the peak of the bi. good luck | ||
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Amateur Bodybuilder
Posts: 111 |
GENTLEMEN, Lets also, not forget what our genetic disposition, i.e. muscle belly length is. Crash..for example, you may just have short muscle bellies..like myself, therefore no matter what there will always be that small gap between the bottom of the bicep and your forearm / elbow crease. To add to the bicep advice another excerpt from Arnold's Encyclopedia of bodybuilding. States that another small function of the bicep is rotation. If hold a dumbell at your side with your arm hanging straight down and you rotate the dumbell, (as if you were twisting of a cap) rotate right then left, you feel your bicep slightly. Arnold suggests that after a set of dumbbell curls you , do that very rotation motion with your arms hanging straight down for about 5 or 6 right left rotations. Try it, it will finish you off and probably cause you to drop the dumbbell because of the burn. Flame away people!!!! | ||
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Amateur Bodybuilder
Posts: 56 |
Definately some good advice. I'll give them a try. I just wanted a little more adversity in my bicep exercises. There are so many exercises for triceps, but the biceps are usually pretty limited in the different types you can perform with them. You've all been a lot of help. Thanks again. | ||
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Cool Novice 
Posts: 39 |
ALOT OF PEOPLE DO NOT CONCENTRATE AND KEEP GOOD FORM WHEN DOING EXCERSISES. ONE MUST KEEP STRICT FORM THROUGHOUT THE MOVEMENT AND SQEEZE IN A CONTRACTION(LIKE U GOT A WALNUT BETWEEN YOUR FOREARM AND BICEP AND WANNA CRUSH IT. I GOT BIGGER ARMS THEN MOST GUYS AT MY GYM CAUSE I DONT CHEAT AND USE MOMENTUM LIKE SOME DO. OF COURSE I USE A SLOW 3 SECOND UP 3 SECOND DOWN WITH A 2 SEC SQUEEZE. GO HEAVY AS U CAN DOING THEM LIKE THAT AND U WONT GO HEAVY. I USALLY DO SETS OF 10 WITH THE 60S LIKE THAT BELIEVE ME THAT IS HEAVY WHEN U ARE SQEEZING LIKE THAT.I DONT DO MORE THAN 3 EXERSISES OF 2-3 SETS OF 10. A BICEP IS NOT THAT BIG OF A MUSCLE TO NEED MORE THAN THAT. MY PHILOSPHY ON LIFTING IS IT IS BETTER TO LOOK LIKE A HOUSE THAN TO LIFT ONE. | ||
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Pro Bodybuilder 
Posts: 433 |
Dude, take that Arnold book and throw it in the trash or keep it for reading on the shitter.... From everything I've seen from it, at least the routines he's outlined that I've read, it reeks of overtraining yourself into absolute burnout. Seated DB curls, standing BB curls, EZ-Bar curls, concentration, "side" hammer,"across body" hammer, cable, drop sets, 21's, etc. all will work. The thing to keep in mind is allowing your body time to react to each routine thrown at it, see how it reacts and then change or stay accordingly. You will always have to keep your muscles from adapting too much to particular excercises, but also give it enough time to react. Otherwise you will never find what works for your particular body. ------------------ | ||
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Amateur Bodybuilder
Posts: 106 |
Those sound like some interesting exercises that I've never thought of before. The curls on the lat pulldown machine, and holding the dumbell at the top on the standing dumbell curls is intriguing and I'm going to try them today since it's my arm day. The key to growth is variying your workouts and not letting your muscles get used to any exercise regime. It's alway's key to learn new effective exercises for variances. Thanks guys. ------------------ | ||
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Cool Novice
Posts: 42 |
Mens Health did an article on biceps this month and they suggest doing a quarter rep in between normal reps to hit the heads a little different. Fuzz |
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posted January 31, 2001 10:49 PM