curls

The biceps have two heads, a short (inner) and long (outer) head. No matter what biceps curl variation you use, the short and long head work together to accomplish the movement. You can't "isolate" one head. But it may be possible to put slightly more focus on one region of your biceps over the...

Verified Rope Hammer Curl, Double Contraction – The brachialis (the muscle situated underneath the biceps) contributes to upper arm thickness more so than the biceps. Increasing its size is an easy way to make the arm bigger. The brachialis responds well to a slower tempo and isometrics holds...

Since I am getting back to the gym it is painfully obvious what morons workout there. I know I feel like an old man 'get off my lawn' but I got to vent. What is it about the morons that have beat headphones on that are doing a rap battle between sets ( you guys that do air guitar between sets...

how do some of you old goats train and cycle now that you've gotten older? I'm talking you bastards that are 40 plus my cycle consist of tren deca and I jumped this cycle with dbol-quit taking dbol years ago because for whatever reason it quit working but this time around it really has kicked...

General elbow pain is often associated with an imbalance between the forearm flexors and extensors. In most cases (but not all), the forearm flexor is in a state of overuse because of repeated "palm towards elbow" patterns, and you end up with an inflamed elbow tendon. <!-- IMAGE --> <!--...

Monday Wednesday Friday -back/traps/biceps tuesday Thursday Saturday - triceps/chest/ shoulder back - 9 sets bent row Traps-6 sets of barbell shrugs biceps. 5 sets of dumbbell curls 5 sets of barbell curls chest - 6. Sets decline bench press 6 sets of flat bench...

Did you know that different parts of a muscle are controlled by different nerves? The biceps has a long and a short head. Nerve cells connected to the long head's outer (lateral) part are activated during elbow flexion, while nerve cells connected to the inner (medial) part are activated by...

ebtofficial For those of you who don't know, I completely ruptured my bicep tendon doing preacher curls. Since then, watching anyone really push themselves on preacher curls makes me cringe and I have to look away. It is common for people to go very heavy. You will notice they are unable to...

The fastest way to improve the look of your biceps is to focus on the brachialis. The brachialis contributes to upper arm thickness more so than the biceps. Now, people assume that training the brachialis is as simple as using a neutral/hammer grip. Not so. While grip type can have an impact...

Lifting heavy and minimizing strap use will force your forearms to grow without direct work. However, let's say your forearms are severely lacking and you want to target them with specific exercises. Then include supersets which facilitate continuous tension. Wrist curls for the flexor muscles...

by Nick Tumminello Many curl exercises are just variations of the same theme. If you do these exercises in the same workout, you're not really stimulating more growth or hitting the muscle in a new way. You're mostly just wasting your time. For example, let's compare the lying cable curl to...

Max-OT for Dummies Max-OT (Maximum - Overload Training) is one of the most popular routines out there, and it can give great gains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what the training looks like, and what to expect from it. I've seen...

Train your biceps from all angles – and hit your forearms while you’re at it – with this arm arsenal by Joe Wuebben // workout by Clay Burwell Being a former Golden Gloves-contending boxer, Manhattan-based trainer Clay Burwell knows a thing or two about training arms. When it comes to biceps...

Barbell Curls Victor almost always starts his biceps workouts off with a barbell curl, alternating between a straight bar and an EZ-curl bar. With both the shorter bars weighing 25 pounds, he can do as much as four 25s on each side for a total of 225 pounds. Why not just put two 45s on? “The...

An Impressive Résumé at 21 It’s safe to say that none of today’s pros can claim to have accomplished as much as Cody Montgomery had at the age of 21. Firstly, until he came along, no one had ever won the NPC Teenage Nationals more than once. Cody racked up three of those titles, along with an...

Kai Greene's Killer Leg Workout Lots of Sets, and Silent From Start to Finish Part of the fun of following Kai Greene during a leg workout is you never know what’s next. Kai does a lot of sets— and despite two hours of a pre-workout workout, he was still going to do a lot of sets. His...

<!-- react-text: 641 -->Build Biceps with an Empty Bar<!-- /react-text --> <!-- react-text: 716 -->by Paul Carter <!-- /react-text --><!-- react-text: 510 --><!-- /react-text --> <!-- react-text: 720 -->Not happy with your biceps? Drop the heavy loads for a while and do 100 reps of empty...

This is a two-pronged topic: Not sure if anyone else has experienced anything like this, but for some reason as I train arms/biceps, I seem to hit the brachialis more than the biceps themselves. Doesn't matter the exercise, preacher curls, standing barbell curls, etc., the next day I find my...

The Road to Massive LegsBlow Up Your Wheels In 12 WeeksTEAM MD Why Legs Matter Are you a bodybuilder, or just an “upper body” builder? When Men’s Physique came along a few years ago, the new division was the butt of many jokes among the meathead crowd. Those metro “pretty boys” all had stick...

Bodybuilding Seminar 101With Kai Greene, Justin Compton, Cedric McMillan & Jon Delarosa KAI GREENE A Closer Look at Some Popular Arm Exercises Preacher Curls I find that I’m able to spark deeper, more meaningful contractions when the arms are supported and immobile. You defeat the purpose of...