Biceps Exercises

**johnsbod** · 05-12-2005, 05:48 AM

This is going to sound kind of strange to a lot of you I'm sure, but I have never really liked training biceps. I recently started DC and have been using barbell curls, incline dumbell curls, and preacher curls as my three biceps exercises. Please list biceps exercises that have given you the best results. I'm not sure I want to stick with barbell curls because they are putting too much stress on my wrists (why I stopped doing them several years ago until recently). Thanks.

**johnsbod** · 05-12-2005, 05:53 AM

I should have specified that I am using the machine for preacher curls. This is the first time I've used the machine, but so far I like it. I'm just looking for a few other options that have helped people pack on some mass so I can get rid of the barbell. My wrists would really appreciate it.

**DarkFalcon** · 05-12-2005, 06:14 AM

Quote:

Originally Posted by johnsbod

This is going to sound kind of strange to a lot of you I'm sure, but I have never really liked training biceps. I recently started DC and have been using barbell curls, incline dumbell curls, and preacher curls as my three biceps exercises. Please list biceps exercises that have given you the best results. I'm not sure I want to stick with barbell curls because they are putting too much stress on my wrists (why I stopped doing them several years ago until recently). Thanks.

I wouldn't dump BB curls entirely they are by far the best bicep builder IMHO. Why not switch over to an ez-curl bar? I always superset bi's/tri's and switch up my exercises every 4 weeks or so. For me the bread and butter 4 are BB curls, preacher cable curls, hammer curls and reverse curls. Reverse curls will really improve your overall curl strength and help fill out the lower potion of your bicep. If you really want to shock your bicep's into growth try these every 4th bicep workout. Let's say you're doing alternating dumbell curls.. You do a warm-up set, then get ready for a pyramid/dropset styled torture.. Here's what one set of a FoxSet looks like

warm-up- 40lb. dumbells @ 20 reps

1 rotation- 50lbs-12 reps, 55lbs- 12 reps, 60lbs- 10 reps, 65lbs- 8-10 reps..

That's half the set right there! I do the same scheme of reps, just going from the 65's back to the 50's, and that's 1 set...

I do this rotation for 2-3 sets, same weight. That's your totally bicep workout for the day. Your arms will be screaming, and the pump is amazing. It's the only thing that ever makes my arms hurt the next day.

**johnsbod** · 05-12-2005, 06:17 AM

Thanks bro. I am actually doing a bunch of brachiolis (sp?) work, such as reverse curls, but I didn't include that stuff. I'll go back to the EZ bar I guess and live with it. The BB has just been giving me sore wrists lately.

**DarkFalcon** · 05-12-2005, 06:26 AM

Quote:

Originally Posted by johnsbod

Thanks bro. I am actually doing a bunch of brachiolis (sp?) work, such as reverse curls, but I didn't include that stuff. I'll go back to the EZ bar I guess and live with it. The BB has just been giving me sore wrists lately.

No problem switching over to db's for awhile then to give your wrists a break. Just don't drop BB completely. I switch back and forth between the two as my needs arise. If your wrists heal enough to use the staight bar I'd use it, I don't find the ez bar gives the same results.

**johnsbod** · 05-12-2005, 06:48 AM

Quote:

Originally Posted by DarkFalcon

No problem switching over to db's for awhile then to give your wrists a break. Just don't drop BB completely. I switch back and forth between the two as my needs arise. If your wrists heal enough to use the staight bar I'd use it, I don't find the ez bar gives the same results.

Thanks. I think I'm going to switch to the EZ bar at least until my wrists start feeling better.

**Sholiz** · 05-12-2005, 10:52 AM

Quote:

Originally Posted by DarkFalcon

Why not switch over to an ez-curl bar? I always superset bi's/tri's and switch up my exercises every 4 weeks or so.

John trains DC, like myself. What's hard about DC is the fact you take 3 exercises and make yourself brutally strong in each of them. You'll eventually plateau off, so you switch exercises then.

Problem being with the bi/tri supersetting is that bi's and tri's are differnet days DC style. Bi's with legs, Tri's with the rest of upper body.

John -- what hits my bi's the hardest it seems is dumbell preachers, I'm not doing these now but they hit my bi's hard when I focus solely on form and strong contractions.

**builtbeast** · 05-12-2005, 03:00 PM

Quote:

Originally Posted by DarkFalcon

No problem switching over to db's for awhile then to give your wrists a break. Just don't drop BB completely. I switch back and forth between the two as my needs arise. If your wrists heal enough to use the staight bar I'd use it, I don't find the ez bar gives the same results.

I have the same problem with the straight bar killing my wrists, so I'll mainly use db and the ezbar. I still do the BB bar but I don't feel like it's as effective because my arms can easily handle a lot heavier than my wrists can take.

Vegeto · 05-12-2005, 07:07 PM

I mainly use bb curls now, but if you want something different to try...
Use a one hand cable curl with a preachur bench. You get a wicked pump and burn.

If you are having trouble with your wrist with bb curls, then you are probably not positioned correctly with your back and shoulder blades and shoulders.

**johnsbod** · 05-12-2005, 07:23 PM

Quote:

Originally Posted by Vegeto

I mainly use bb curls now, but if you want something different to try...
Use a one hand cable curl with a preachur bench. You get a wicked pump and burn.

If you are having trouble with your wrist with bb curls, then you are probably not positioned correctly with your back and shoulder blades and shoulders.

No, I'm positioned correctly. A lot of people actually have wrist problems when doing barbell curls.

xplosive · 05-12-2005, 11:26 PM

Quote:

Originally Posted by johnsbod

No, I'm positioned correctly. A lot of people actually have wrist problems when doing barbell curls.

CHIN-UPS!! why hasnt anyone mentionned this :|

**DarkFalcon** · 05-12-2005, 11:57 PM

Quote:

Originally Posted by xplosive

CHIN-UPS!! why hasnt anyone mentionned this :|

Your right close grip chins are a great mass builder for bi's. Certainly one you could rotate into your arsenal.

ExtremistMeasure · 05-21-2005, 10:11 PM

the 3 Biceps exercises I do are

Free weight preacher curls
standing one arm cable curls
standing rope cable hammer curls

MotorcityAl · 06-10-2005, 08:01 PM

Here is an excellent Bicep exercise which I hardly see anyone do, yet is so effective. Sit on an incline bench with the incline at approx 45 degrees. Grasp a dumbell in each hand making sure to keep your upper arms perpendicular to the floor. Curl up and squeeze at the top, but do not bring your elbows forward. Also, supinate your hands so they rotate away from your body (as much as is comfortable) at the flexed position. Make sure the poundage is enough to have you struggling around the 7-8 rep range, but do not use to much weight so that you have to cheat. Once I complete 7-8 good reps, I will allow my elbows to come forward just enough to complete another couple reps. IMHO, this is one of the best Bicep exercises. Give it a try.

**DarkFalcon** · 06-10-2005, 08:26 PM

Quote:

Originally Posted by MotorcityAl

Here is an excellent Bicep exercise which I hardly see anyone do, yet is so effective. Sit on an incline bench with the incline at approx 45 degrees. Grasp a dumbell in each hand making sure to keep your upper arms perpendicular to the floor. Curl up and squeeze at the top, but do not bring your elbows forward. Also, supinate your hands so they rotate away from your body (as much as is comfortable) at the flexed position. Make sure the poundage is enough to have you struggling around the 7-8 rep range, but do not use to much weight so that you have to cheat. Once I complete 7-8 good reps, I will allow my elbows to come forward just enough to complete another couple reps. IMHO, this is one of the best Bicep exercises. Give it a try.

Funny you should bring that up. I was going to swap up my concentration curls for these this week. I haven't done them for some time but your right they are great.

**Peaked_18** · 06-15-2005, 03:57 PM

I really good routine includes 2 mass building exercises and 2 peaking exercises.

Barbell Curls
Dumbbell Curls Alt.
Preacher Curls
Super-set with
High Pulley Curls

That routine will build mass and peak on your biceps.

Thing · 06-18-2005, 05:14 PM

Either switch to the rear of a preacher curl or use a dumbell bench as am I in the attaxched photos. I did 3 sets of thee last back and bi day and I was smoked at the end of the workout! I also do 3 sets of hammer curls, 3 sets of inclines and every other workout or so I throw in 2 sets of EZ curls using anold Weider Arm Blaster. On the weeks I don't do the EZ Curls, I do standing unsupported concentration curls for 2 sets.

**Peaked_18** · 06-21-2005, 03:21 PM

Quote:

Originally Posted by Thing

Either switch to the rear of a preacher curl or use a dumbell bench as am I in the attaxched photos. I did 3 sets of thee last back and bi day and I was smoked at the end of the workout! I also do 3 sets of hammer curls, 3 sets of inclines and every other workout or so I throw in 2 sets of EZ curls using anold Weider Arm Blaster. On the weeks I don't do the EZ Curls, I do standing unsupported concentration curls for 2 sets.

Also Known As: Spider Curls.

05-12-2005, 05:48 AM	#1
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Biceps Exercises This is going to sound kind of strange to a lot of you I'm sure, but I have never really liked training biceps. I recently started DC and have been using barbell curls, incline dumbell curls, and preacher curls as my three biceps exercises. Please list biceps exercises that have given you the best results. I'm not sure I want to stick with barbell curls because they are putting too much stress on my wrists (why I stopped doing them several years ago until recently). Thanks. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-12-2005, 05:53 AM	#2
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	I should have specified that I am using the machine for preacher curls. This is the first time I've used the machine, but so far I like it. I'm just looking for a few other options that have helped people pack on some mass so I can get rid of the barbell. My wrists would really appreciate it. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-12-2005, 06:17 AM	#4
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Thanks bro. I am actually doing a bunch of brachiolis (sp?) work, such as reverse curls, but I didn't include that stuff. I'll go back to the EZ bar I guess and live with it. The BB has just been giving me sore wrists lately. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-12-2005, 07:07 PM	#9
Vegeto blameless sinner Join Date: May 2005 Location: Minnesota Posts: 803 Recipes: 0 Rep Power: 15	I mainly use bb curls now, but if you want something different to try... Use a one hand cable curl with a preachur bench. You get a wicked pump and burn. If you are having trouble with your wrist with bb curls, then you are probably not positioned correctly with your back and shoulder blades and shoulders. __________________ ______________ ________________ ......Busy Training...... __________________ ________________ __________________

06-10-2005, 08:01 PM	#14
MotorcityAl Motorcity God Join Date: Apr 2005 Location: The Motor City Posts: 187 Recipes: 0 Rep Power: 6	Here is an excellent Bicep exercise which I hardly see anyone do, yet is so effective. Sit on an incline bench with the incline at approx 45 degrees. Grasp a dumbell in each hand making sure to keep your upper arms perpendicular to the floor. Curl up and squeeze at the top, but do not bring your elbows forward. Also, supinate your hands so they rotate away from your body (as much as is comfortable) at the flexed position. Make sure the poundage is enough to have you struggling around the 7-8 rep range, but do not use to much weight so that you have to cheat. Once I complete 7-8 good reps, I will allow my elbows to come forward just enough to complete another couple reps. IMHO, this is one of the best Bicep exercises. Give it a try. __________________ Body under construction.

05-21-2005, 10:11 PM	#13
ExtremistMeasure New Member Join Date: May 2005 Location: Norman, OK :( From Long Island, NY!!! Posts: 22 Recipes: 0 Rep Power: 0	the 3 Biceps exercises I do are Free weight preacher curls standing one arm cable curls standing rope cable hammer curls

06-15-2005, 03:57 PM	#16
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I really good routine includes 2 mass building exercises and 2 peaking exercises. Barbell Curls Dumbbell Curls Alt. Preacher Curls Super-set with High Pulley Curls That routine will build mass and peak on your biceps.

06-26-2005, 01:26 AM	#19
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0