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Bicep workout

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By *hocmanx OP   Man
over a year ago

Birmingham

Does anyone know any good exercises for biceps.

The only one I'm doing right now is wide-grip pull ups.

Are there anymore that really work on biceps?

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By *ittle_brat_evie!!Woman
over a year ago

evesham

wanking

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By *ammyDodgaMan
over a year ago

Nottingham/and everywhere my location says i am ;)


"wanking "

But that's more forearm. Lol

Just done arm workout. Start off with 21's. hammer curls, incline curl, finish off with an Arnold press.. Cue struggle to drive home

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By (user no longer on site)
over a year ago

They seem to be working fine

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By (user no longer on site)
over a year ago

Did'nt really notice the biceps

Could'nt take my eyes off the torso pic

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By (user no longer on site)
over a year ago

If you want maximum results you need to improve the muscle groups around the bicep, elbow and forearm. That's basically because where you fail at curls after doing what would normally seem too many, other groups contribute and help you to take the strain off so your biceps will eventually have less rippage to heal and will benefit from greater endurance.

Look up Tricep Dips for a start. It's an easy but very beneficial exercise that allows you to smash up to a hundred in a short sitting and works on not just your arms but your shoulders and posture.

Also, try your curls with freeweights as well as barbells, and to separate sets of repetitions easier, use different stances and adjust how and where you hold your weights.

Pulling your hands closer together in curls will benefit the outside of your biceps, doing them from the sides on a 90 degree angle will work on the inside of your elbows and strengthen tendon resistance.

Different stances can be found by reseraching karate - feet wider apart and knees slightly bent like in the Dragon Stance - and will help your body to distribute the excess weight better if you prefer standing with weights, which is actually safer than sitting.

Also, if you manage to knock out a lot of sets, try extra sets with the Clean and Jerk method, which allows your muscles to develop not only to ignore resistance of weight, but also to promote muscle resistance during fatigue.

...YOU GOT THAT???

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By (user no longer on site)
over a year ago

Personally I like heavy barbell curls, but Vince Gironda (google him) recommended a variation called drag curls, where you move your elbows back so that the bar is pressing into your stomach, then curl it from there, always keeping your elbows back, this is said to isolate the biceps far better than regular curls.

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By *hocmanx OP   Man
over a year ago

Birmingham


"wanking "

haha

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By *hocmanx OP   Man
over a year ago

Birmingham


"wanking

But that's more forearm. Lol

Just done arm workout. Start off with 21's. hammer curls, incline curl, finish off with an Arnold press.. Cue struggle to drive home "

Curls are nice for building that arm strength. But I always feel like I'm swinging my arms to bring the weight up instead of working the actual biceps.

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By *hocmanx OP   Man
over a year ago

Birmingham


"They seem to be working fine "

You silver tongue fox

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By *imiUKMan
over a year ago

Hereford

close grip chin-ups recruit the biceps far more than pull ups which rely on the back (and are harder, imo). Try doing that - you are essentially curling your bodyweight.

I don't do many isolation exercises really, I reckon you get more bang for your buck with compound exercises.

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By *hocmanx OP   Man
over a year ago

Birmingham


"Did'nt really notice the biceps

Could'nt take my eyes off the torso pic "

This old thing? lol

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By *hocmanx OP   Man
over a year ago

Birmingham


"If you want maximum results you need to improve the muscle groups around the bicep, elbow and forearm. That's basically because where you fail at curls after doing what would normally seem too many, other groups contribute and help you to take the strain off so your biceps will eventually have less rippage to heal and will benefit from greater endurance.

Look up Tricep Dips for a start. It's an easy but very beneficial exercise that allows you to smash up to a hundred in a short sitting and works on not just your arms but your shoulders and posture.

Also, try your curls with freeweights as well as barbells, and to separate sets of repetitions easier, use different stances and adjust how and where you hold your weights.

Pulling your hands closer together in curls will benefit the outside of your biceps, doing them from the sides on a 90 degree angle will work on the inside of your elbows and strengthen tendon resistance.

Different stances can be found by reseraching karate - feet wider apart and knees slightly bent like in the Dragon Stance - and will help your body to distribute the excess weight better if you prefer standing with weights, which is actually safer than sitting.

Also, if you manage to knock out a lot of sets, try extra sets with the Clean and Jerk method, which allows your muscles to develop not only to ignore resistance of weight, but also to promote muscle resistance during fatigue.

...YOU GOT THAT???"

Thanks. Great advice darkhorse! Very comprehensive. Definitely trying those close-grip curls next time

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By *hocmanx OP   Man
over a year ago

Birmingham


"Personally I like heavy barbell curls, but Vince Gironda (google him) recommended a variation called drag curls, where you move your elbows back so that the bar is pressing into your stomach, then curl it from there, always keeping your elbows back, this is said to isolate the biceps far better than regular curls."

That Vince Gironda has some epic lats. Thanks for the isolation tips

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By *hocmanx OP   Man
over a year ago

Birmingham


"close grip chin-ups recruit the biceps far more than pull ups which rely on the back (and are harder, imo). Try doing that - you are essentially curling your bodyweight.

I don't do many isolation exercises really, I reckon you get more bang for your buck with compound exercises. "

Great advice. Can you recommend any compound exercise using bodyweight only?

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By (user no longer on site)
over a year ago


"If you want maximum results you need to improve the muscle groups around the bicep, elbow and forearm. That's basically because where you fail at curls after doing what would normally seem too many, other groups contribute and help you to take the strain off so your biceps will eventually have less rippage to heal and will benefit from greater endurance.

Look up Tricep Dips for a start. It's an easy but very beneficial exercise that allows you to smash up to a hundred in a short sitting and works on not just your arms but your shoulders and posture.

Also, try your curls with freeweights as well as barbells, and to separate sets of repetitions easier, use different stances and adjust how and where you hold your weights.

Pulling your hands closer together in curls will benefit the outside of your biceps, doing them from the sides on a 90 degree angle will work on the inside of your elbows and strengthen tendon resistance.

Different stances can be found by reseraching karate - feet wider apart and knees slightly bent like in the Dragon Stance - and will help your body to distribute the excess weight better if you prefer standing with weights, which is actually safer than sitting.

Also, if you manage to knock out a lot of sets, try extra sets with the Clean and Jerk method, which allows your muscles to develop not only to ignore resistance of weight, but also to promote muscle resistance during fatigue.

...YOU GOT THAT???

Thanks. Great advice darkhorse! Very comprehensive. Definitely trying those close-grip curls next time "

You're very welcome, also try investing in kettlebell weights, they're a craze now after a long history of success for olympic athletes.

So, tell me if I can turn my hypothyroidal excess gut into a six pack LOL

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By *hocmanx OP   Man
over a year ago

Birmingham


"If you want maximum results you need to improve the muscle groups around the bicep, elbow and forearm. That's basically because where you fail at curls after doing what would normally seem too many, other groups contribute and help you to take the strain off so your biceps will eventually have less rippage to heal and will benefit from greater endurance.

Look up Tricep Dips for a start. It's an easy but very beneficial exercise that allows you to smash up to a hundred in a short sitting and works on not just your arms but your shoulders and posture.

Also, try your curls with freeweights as well as barbells, and to separate sets of repetitions easier, use different stances and adjust how and where you hold your weights.

Pulling your hands closer together in curls will benefit the outside of your biceps, doing them from the sides on a 90 degree angle will work on the inside of your elbows and strengthen tendon resistance.

Different stances can be found by reseraching karate - feet wider apart and knees slightly bent like in the Dragon Stance - and will help your body to distribute the excess weight better if you prefer standing with weights, which is actually safer than sitting.

Also, if you manage to knock out a lot of sets, try extra sets with the Clean and Jerk method, which allows your muscles to develop not only to ignore resistance of weight, but also to promote muscle resistance during fatigue.

...YOU GOT THAT???

Thanks. Great advice darkhorse! Very comprehensive. Definitely trying those close-grip curls next time

You're very welcome, also try investing in kettlebell weights, they're a craze now after a long history of success for olympic athletes.

So, tell me if I can turn my hypothyroidal excess gut into a six pack LOL"

Personally I found that the best one for six pack was this isometric my friend showed me. The starting position is the same as sit ups. All you do then is left you head and tense you abs for 3 seconds and rest for 3 seconds, lift for 3 seconds and just keep going.

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By (user no longer on site)
over a year ago


"

Personally I found that the best one for six pack was this isometric my friend showed me. The starting position is the same as sit ups. All you do then is left you head and tense you abs for 3 seconds and rest for 3 seconds, lift for 3 seconds and just keep going."

Basically extreme Kegels? I'll try that thanks.

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By (user no longer on site)
over a year ago

...the key to a bicep exercise is to make sure your doing it slow and controlled whilst squeezing the muscle

Make sure you isolate the muscle whilst doing the workout..

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By *andWCouple
over a year ago

Pontypridd

Great one for women the pole! X

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By (user no longer on site)
over a year ago


"Great one for women the pole! X"

Wanna dance around my pole?

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By (user no longer on site)
over a year ago


"wanking . But I always feel like I'm swinging my arms to bring the weight up instead of working the actual biceps."

Stand side on to the mirror, ditch the ego, lower the weight you're trying to lift until you CAN do it without moving the elbow. Far better in the long run and will recruit more muscle fibres. Fully extend arms to straight each time. Many guys swing their arms too much - watch and you'll see that the arm doesn't actually extend much more than 90 deg

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By *andWCouple
over a year ago

Pontypridd


"Great one for women the pole! X

Wanna dance around my pole?"

Can it hold my weight? I like to invert

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By (user no longer on site)
over a year ago


"wanking

But that's more forearm. Lol

Just done arm workout. Start off with 21's. hammer curls, incline curl, finish off with an Arnold press.. Cue struggle to drive home

Curls are nice for building that arm strength. But I always feel like I'm swinging my arms to bring the weight up instead of working the actual biceps."

If you feel like your swinging try standing with your back and arms up against a wall, this prevents swing and means all the lifting is done in the arms, you will have to drop the weight down though

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By *hocmanx OP   Man
over a year ago

Birmingham


"...the key to a bicep exercise is to make sure your doing it slow and controlled whilst squeezing the muscle

Make sure you isolate the muscle whilst doing the workout..

"

Thanks I'll try to take more time with each rep and see how it feels

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By *hocmanx OP   Man
over a year ago

Birmingham


"Great one for women the pole! X"

Guys can also look good on the pole you know x

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By (user no longer on site)
over a year ago

Look mighty fine to me

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By *hocmanx OP   Man
over a year ago

Birmingham


"wanking . But I always feel like I'm swinging my arms to bring the weight up instead of working the actual biceps.

Stand side on to the mirror, ditch the ego, lower the weight you're trying to lift until you CAN do it without moving the elbow. Far better in the long run and will recruit more muscle fibres. Fully extend arms to straight each time. Many guys swing their arms too much - watch and you'll see that the arm doesn't actually extend much more than 90 deg"

Thanks...maybe the weight is too high

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By *hocmanx OP   Man
over a year ago

Birmingham


"wanking

But that's more forearm. Lol

Just done arm workout. Start off with 21's. hammer curls, incline curl, finish off with an Arnold press.. Cue struggle to drive home

Curls are nice for building that arm strength. But I always feel like I'm swinging my arms to bring the weight up instead of working the actual biceps.

If you feel like your swinging try standing with your back and arms up against a wall, this prevents swing and means all the lifting is done in the arms, you will have to drop the weight down though"

Great tip! That'll definitely stop the arm swing

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By *hocmanx OP   Man
over a year ago

Birmingham


"Look mighty fine to me "

Thanks Queen x

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By (user no longer on site)
over a year ago


"...the key to a bicep exercise is to make sure your doing it slow and controlled whilst squeezing the muscle

Make sure you isolate the muscle whilst doing the workout..

Thanks I'll try to take more time with each rep and see how it feels"

..remember. its not about the weight your lifting but the form. Never do a workout in a hurry..take your time during the workout or your just wasting your time in the gym.

Good luck mate. Bring on the guns!

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