Biceps exercises

“Strong arms” – sounds the well known phrase. In reality, you barely use your arm muscles, aka biceps and triceps to lift anything heavy. Moreover, if your body is underdeveloped, while your arms are overdeveloped, it’ll be clear for anyone that is not a layman that your workout routine sucks and that you have no sense of proportion & aesthetics. Your body is your status symbol, it is something that reflects your personality. An unbalanced body shows unbalanced mind, no need to embellish it, that is the truth. Anyway, all the laymen care is your biceps, so of course you want them big.
So, do you want people to ask if you can flex for them? Or just don’t want to look like a noob? Many people struggle thickening their arms, and while all of their body parts progress, chopstick arms look pretty awkward. The biggest problem they do is chasing being pumped. Does your arm burn when you are doing biceps workout? Wow, that means only that it’s tired not that it’ll grow, lol. The laws of hypertrophy apply to arms too, and with this method you’ll arms will expand af.
Have you heard about the Biceps Bermuda Triangle?
You probably haven’t, since I just made the term up, nonetheless, it is still a valid phenomenon. The term means the area where all your efforts vanish, where you think you’re putting in hard work, but actually just use a very heavy fan to direct some air into your stupid face. There is one thing, maybe you haven’t heard about that either, it’s called gravity. I swear I didn’t make this one up. In a nutshell: after your forearm goes above 45 degrees, biceps’ job is done, they only rest. Why would you rest your muscles during an exercise? What is the point of exercise then?

Instructions

  • never overstretch, but for one or two exercises aim for stretch-mediated hypertrophy instead
  • aim for peak contraction if the working angle allows it
  • keep your wrists comfortable
  • 1 exercises from the each exercise group 3 sets: (3×3=9 sets altogether), plus 1-2 sets from the last group depending on your fatigue
  • rep range: 8-4, or even 6-4 if your execution is good enough

Palms facing upwards

Probably the best exercise for biceps strength. You can use various grips, but keep in mind that too close or too wide is damaging for your wrists. Moreover, you can use weights to be heavier, and you will see how bigger your arms will be than if you’d just do some shitty pumpings. Go as high as possible, aim for the peak contraction, and don’t overstretch your arms.

It seems so simple, yet people fuck it up all the time. By moving your elbows backwards, you can adjust a movement range. The ideal is when they are slightly behind you, hence you avoid overstretching them and add a plus movement range close to peak contraction. No matter what everyone else says, KEEP YOUR ELBOWS FIXED!

  • move your elbows a little behind yourself
  • fix them, aka don’t move them during the exercise
  • don’t go into the Bermuda triangle
  • you can use various grips widths, feel free to implement them

Since the whole purpose of the Scott bench is to target the lower part of the movement range, we won’t deal with the vertical side of many, since you can use chin-ups for that part anyway. You are free to choose if you position your elbows close or wide within a non-insane range, of course. Remember that Scott bench allows you to completely exclude other muscles from the exercise, but everything comes with a price, and in this case it’s the vulnerable biceps tendon position in the overstretched position.

  • don’t overstretch your biceps
  • don’t go into the Bermuda triangle
  • you can use various grips width, feel free to implement them

Position your elbow in a way that’d help you to avoid overstretching and would help you to reach peak contraction.

Lay down on a bench, use a towel for your face if needed, but don’t spit on the bench like a fucking peasant.

If you find one with a good axis, and that can keep your muscles under tension during the entire movement, then that’s a bingo!.

Supinated curls

Sit on a bench with 45 degrees incline and set up the cable in order to squeeze out as much movement range under tension as possible, point your forearms outwards instead of inwards. Noobs cannot distinguish this from the hammer curl. This is still a curl, where the dumbbell is close to the horizontal position, and the only time it goes vertical is at the bottom part of the movement range. I’m not going to lie, this exercise is probably the very best for mass, applying the newest research results, use it for each and every biceps workout.

Sit on a bench with 30-45 degrees incline, point your forearms outwards instead of inwards. Noobs cannot distinguish this from the hammer curl. This is still a curl, where the dumbbell is close to the horizontal position, and the only time it goes vertical is at the bottom part of the movement range. I’m not going to lie, this exercise is probably the very best for mass, applying the newest research results, use it for each and every biceps workout.

The difference between this and the incline versions is that you won’t apply stretch-mediated hypertrophy here, so I’d use this occasionally when you hit a plateau only.

This is an excellent opportunity to position yourself as if your thigh was a Scott bench that can handle supination, so this way you can target the bottom part of the movement range, which is quite beneficial to interchange with the incline version if you have no option for cables.

Palms facing each other

Sit on a bench with 45 degrees incline, and set up the cable in order to squeeze out as much movement range under tension as possible. I’m not going to lie, this exercise is probably the very best for mass applying the newest research results, so incorporating this into each and every biceps workout will give you the thickest arms possible.

Sit on a bench with 30-45 degrees incline. I’m not going to lie, this exercise is probably the very best for mass applying the newest research results, so incorporating this into each and every biceps workout will give you the thickest arms possible.

You can use close grip, medium grip and wide grip as well.

Avoid overstretching!

If you find one with a good axis, avoid overstretching and aim for peak contraction, it’s fine.

Palms facing downwards

Maybe you’ve never seen anyone doing these. Are reverse curls junk exercises? Hell no! They can stimulate muscles that you’d not stimulate 100%-ly otherwise…translating to your language: you can add some extra muscle mass easily.

Grab it in a way that your thumbs are higher than your pinkies. You can try closer and wider grips as well.

Grab it in a way that your thumbs are higher than your pinkies. You can try closer and wider grips as well.

Position yourself in a way that allows you to use bigger weights. You can try closer and wider grips as well.

Lay down on a bench, use a towel for your face if needed, but don’t spit on the bench like a fucking peasant.

Where is the cable flex curl?

In the history’s dunghill where it belongs.

It has begun!

April 5th, 2020|0 Comments

Hey all, it took me almost a year, but my blog-website combo is finally ready to go public. It's still not completely ready though, but I hope that by publishing I'll motivate myself more.