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Best Bicep exercise?
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Thread: Best Bicep exercise?
10-06-2020, 02:54 PM
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#1
- MikeLowrrrey
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Best Bicep exercise?
So I'm doing the All Pro beginners program and I feel like curls don't do much. Maybe my form is bad, idk, but I'd curl to fatigue and won't be sore the next day.
I'm thinking to move to hammer curls.
I'm thinking to move to hammer curls.
10-06-2020, 02:55 PM
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#2
10-06-2020, 03:01 PM
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#3
- tbonestake
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- tbonestake
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Squeeze the muscle through rep and keep your form strict imagining there's a pin running through your body and connecting your elbows. Also bring the bar further in front of you and shoot for upper chest/neck at the top of the rep. I see too many people turning the curl into an upper back exercise because the weight they're using is too heavy.
Favorite bicep exercise rn is probably ez bar or straight bar curls. I feel like straight bar hits my forearms harder but they're a little tougher on my wrists.
Favorite bicep exercise rn is probably ez bar or straight bar curls. I feel like straight bar hits my forearms harder but they're a little tougher on my wrists.
10-06-2020, 03:02 PM
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#4
- bfdehewdbyywhn
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- bfdehewdbyywhn
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5x5 of anime girls
5x5 of fart porn
switch hands to work each side
5x5 of fart porn
switch hands to work each side
HTC is too skinny for me. Fat Girls only crew. serious
Chubby Chaser and Fat Girls Only crew Founder
10-06-2020, 03:04 PM
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#5
- 2020visionz
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- 2020visionz
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Try bicep curls
10-06-2020, 03:09 PM
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#6
- japzz
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- japzz
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Originally Posted By tbonestake⏩
Das it. Squeeze it, keep it squeezed continously during positive and negative rep for your EZ-bar and/or DB curls.Squeeze the muscle.
I'd just do 1) EZ-bar or (unilateral) DB hammer curls, later in the workout 2) Cable curls (flat bar), then in the end of the workout heavy curls on the 3) seated curl machine. They are picking up well since training again (2 months)
More plates, more dates
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10-06-2020, 03:09 PM
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#7
- frutistafreeze
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- frutistafreeze
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Hammer curls for dem juciy brachialis muscles. But whatever you do try to really focus on the negative of each rep instead of pumping out 10 quick reps
10-06-2020, 03:11 PM
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#8
- BeginnerGainz
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- BeginnerGainz
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Standing DB curls, feet together, thumbs close to the bells as possible, fully supinated at the top
HNNNNNNNG
HNNNNNNNG
Age: 30
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10-06-2020, 03:12 PM
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#9
10-06-2020, 03:17 PM
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#10
- grey27
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- grey27
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While holding nothing in your hand, flex your arm as if you were doing a hammer curl. While contracting your bicep hard as you can, rotate your hand so that your palm faces you. Notice how your bicep contracts more? Also, rotate your hand as much as you can while lowering to get a good stretch at the bottom. That is the way I like to dumbbell curl. I like doing dumbbell incline curls like this too and it hits the upper bicep hard.
10-06-2020, 03:19 PM
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#11
- BulkingIsHard
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- BulkingIsHard
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Weighted chin ups
https://en.wikipedia.org/wiki/American_decline
https://en.wikipedia.org/wiki/Societal_collapse#By_absorption
10-06-2020, 03:20 PM
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#12
- janglingjack
- Ayy
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- janglingjack
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Hate training biceps
*eggs crew*
*raiders crew*
10-06-2020, 03:20 PM
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#13
10-06-2020, 03:21 PM
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#14
- PenorBrahNoHomo
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- PenorBrahNoHomo
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Incline curl
10-06-2020, 03:21 PM
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#15
- litljay
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- litljay
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Originally Posted By MikeLowrrrey⏩
soreness is not an indicator of effectiveness. Don't worry about being sore, worry about working the muscle.So I'm doing the All Pro beginners program and I feel like curls don't do much. Maybe my form is bad, idk, but I'd curl to fatigue and won't be sore the next day.
I'm thinking to move to hammer curls.
I'm thinking to move to hammer curls.
You don't have to be great to start, but you have to start to be great.
10-06-2020, 03:22 PM
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#16
- japzz
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- japzz
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Originally Posted By ayyy⏩
^Oh yeah pin your elbows in your side when you barbell or DB curl. So you cant cheat by moving your elbows under the weightfocus on arching out from you instead of just moving it up and down, you're most likely using your shoulders and driving your elbow under the weight to make it easier
Originally Posted By litljay⏩
And this: soreness has no relation with muscle growth. Weekly total volume per bodypart is the best indicator for muscle growth. Just do more sets, as long as you end up within 5 reps of failure every set (but don't go TO failure as it's unnecessary fatiguing). <- Menno Henselmans. However - biceps is actually the only group that scientific evidence is not absolutely clear in that MORE training = more growth (in intermediate trainees)...soreness is not an indicator of effectiveness. Don't worry about being sore, worry about working the muscle.
More plates, more dates
soundcloud.com/hyperdry
10-06-2020, 03:26 PM
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#17
Originally Posted By litljay⏩
if you're focusing on really hitting a specific muscle for the first time there's no better indicator you did something right imosoreness is not an indicator of effectiveness. Don't worry about being sore, worry about working the muscle.
Originally Posted By japzz⏩
no dont pin your elbows they should move but they at no point should go under the weight like what most people do by slightly leaning backwards and keeping their elbows pinned. Your bicep moves your shoulder joint you want shoulder flexion to a degree^Oh yeah pin your elbows in your side when you barbell or DB curl. So you cant cheat by moving your elbows under the weight
And this: soreness has no relation with muscle growth. Weekly total volume per bodypart is the best indicator for muscle growth. Just do more sets, as long as you end up within 5 reps of failure every set (but don't go TO failure as it's unnecessary fatiguing). <- Menno Henselmans. However - biceps is actually the only group that scientific evidence is not absolutely clear in that MORE training = more growth (in intermediate trainees)...
And this: soreness has no relation with muscle growth. Weekly total volume per bodypart is the best indicator for muscle growth. Just do more sets, as long as you end up within 5 reps of failure every set (but don't go TO failure as it's unnecessary fatiguing). <- Menno Henselmans. However - biceps is actually the only group that scientific evidence is not absolutely clear in that MORE training = more growth (in intermediate trainees)...
5 reps before failure isn't even worth walking in the gym that day
Official LTC representative
10-06-2020, 03:27 PM
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#18
10-06-2020, 03:27 PM
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#19
- japzz
- The CableFly Effect
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- japzz
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Originally Posted By ayyy⏩
Chasing the pump is great, an amazing feeling and it makes lifting fun but it's by itself not a good indicator for growthif you're focusing on really hitting a specific muscle for the first time there's no better indicator you did something right imo
More plates, more dates
soundcloud.com/hyperdry
10-06-2020, 03:30 PM
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#20
Originally Posted By japzz⏩
its not an indicator for growth per say but its an amazing indicator for knowing you changed something and did it rightChasing the pump is great, an amazing feeling and it makes lifting fun but it's by itself not a good indicator for growth
Official LTC representative
10-06-2020, 03:31 PM
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#21
10-06-2020, 03:32 PM
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#22
- littlecaesars59
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- littlecaesars59
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ez curl bar super set with single arm bicep curls
or do a **** ton of standing rope curls on the cable crossover then do single arms curls
just do a bunch of curls with decent weight and good form and squeeze the **** out of ur bicep
or do a **** ton of standing rope curls on the cable crossover then do single arms curls
just do a bunch of curls with decent weight and good form and squeeze the **** out of ur bicep
10-06-2020, 03:33 PM
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#23
- guest89
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- guest89
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Probably barbell/cambered bar cheat curls with a slow 3 second negative.
Imagine using a weight that you can hit proper form for 6-8 reps. But you have to cheat the last 4-6 reps to get to the 10-12 rep range to get the weight up. But you keep a 3 second negative throughout the whole set.
Another option If I want to use a lighter weight, say dumbbells. I go seated, never straighten my arm at the bottom, and never complete the rep at the top (Essentially constant tension). 1 second contraction. Pause near the top for 2-3 second, 3 second negative. Until failure.
Both of those techniques will absolutely light your biceps up. Even if you don't traditionally 'feel' them when doing curling movements. I've always had pretty strong biceps/arms (Enough to climb tree's, ropes, ladders, etc. without using my feet growing up). Never really 'felt' any bicep exercises until I figured out that normal exercises/rep ranges would not work for my biceps.
Imagine using a weight that you can hit proper form for 6-8 reps. But you have to cheat the last 4-6 reps to get to the 10-12 rep range to get the weight up. But you keep a 3 second negative throughout the whole set.
Another option If I want to use a lighter weight, say dumbbells. I go seated, never straighten my arm at the bottom, and never complete the rep at the top (Essentially constant tension). 1 second contraction. Pause near the top for 2-3 second, 3 second negative. Until failure.
Both of those techniques will absolutely light your biceps up. Even if you don't traditionally 'feel' them when doing curling movements. I've always had pretty strong biceps/arms (Enough to climb tree's, ropes, ladders, etc. without using my feet growing up). Never really 'felt' any bicep exercises until I figured out that normal exercises/rep ranges would not work for my biceps.
10-06-2020, 03:43 PM
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#24
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