Isolated Bicep Exercises

Discussion in 'Fitness & Nutrition' started by Pringles, Feb 17, 2009.

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  1. Pringles

    Pringles New Member

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    I have been lifting for a year now without heavy emphasis on my biceps. Now they are behind and the methods I do on bicep day are pathetic. It's basically an upper body workout with the mindset of hitting the bicep. I was wondering if you guys know specific exercises for the bicep and only the bicep.

    I will do standing against a wall with my tricep on the wall and hammer curls with weight.

    I also like sitting in the preacher chair and doing hammer curls and going all the way out to 90. Is that to far?

    What else can I do to target the bicep and ONLY the bicep to actually start getting a good workout?
     
  2. bigdamray

    bigdamray New Member

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    Synthol
     
  3. timberwolf

    timberwolf New Member

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    Hammer curls aren't really the best for biceps. Unless you have some wrist problems, barbell curls with a straight bar would be your best bet.
     
  4. GTLifter

    GTLifter Banned

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    there is not a sticky in F&N detailing what it takes to look like a BB'er so don't bother looking....


















    I like DB curls but my biceps suck. :dunno:
     
  5. evolude

    evolude OT Supporter

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    I like to start with bb curls, preachers, then hammer or concentration curls.
     
  6. knucks

    knucks Active Member

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    concentration curls :dunno:

    i do hammer curls, but those don't seem to hit my bis very well but they do make my elbow feel better
     
  7. vudoodoodoo

    vudoodoodoo New Member

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    seated bb curls, incline DB curls, preacher.
     
  8. Pringles

    Pringles New Member

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    I do notice pain in my forearm and wrists when I use the straight bar. Any alternatives or should I work on my forearms? I'm a 6'4' 200lbs so I'm "lanky" by society's definition.

    I will add concentration curls thats one I fogot.

    Where in my post did I say I want to look like a BBer?
     
  9. xSteveO

    xSteveO Guest

    I've always liked straight bar cable curls
     
  10. evolude

    evolude OT Supporter

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    another good one
     
  11. GTLifter

    GTLifter Banned

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    :ugh:

    BB'ers work their biceps and you want bicep exercises so maybe, just fucking maybe, you could have applied some of the information to what you are looking to do.
     
  12. JohnBuuu

    JohnBuuu New Member

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    Biceps half of arm days goes like this for me....
    -Preacher Dumbell Curls, as heavy as possible failing around the 8th rep. 4 sets-ebows slightly out
    -Standing straight bar curls. Heavy as possible with failure around 8 reps. OK to cheat a bit on the last couple but resist the negative as much as possible. 4 sets-elbows slightly in
    -Seated incline supinating curls. heavy as possible with tight form-4 sets
    -One arm cable curls (standing) 4 sets I often use drop sets on these to really burn them down. 10-12 reps.

    The preachers help to pre-exhaust so you dont have to go nuts too much with other isolation excercises I have found. Go heavy, and make them a priority and they will grow.
     
  13. deznutz

    deznutz New Member

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    try bb curls in the squat rack, but make sure to get in the rack RIGHT before someone someone is about to use it for squats.
     
  14. retorq

    retorq What up bitch??

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    Change the width of your grip. I get the same thing at certain angles.

    Try an EZcurl bar ...

     
  15. Pringles

    Pringles New Member

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    I have friends who do that and they call it 21's. You do 7 from rest to half, then 7 from half to top, then 7 full. Works well for me at the end.
     
  16. DTR rex

    DTR rex New Member

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    Anti-gravity curls.

    Isolation exercise + mad peaks yo.
     
  17. y1997

    y1997 Made in the U.S.S.R.

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    Standing DB Curls both arms at the same time.
     
  18. DTR rex

    DTR rex New Member

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    Why at same time rather than one at a time?
     
  19. knucks

    knucks Active Member

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    That's a really easy way to add your body motion to it. I think one at a time allows you more control.
     
  20. DTR rex

    DTR rex New Member

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    My thoughts also. This is why I asked his motive for this.

    I've always gotten better isolation with one at a time. At the same time works just as well if I have my back against a wall though.
     
  21. Arya Stark

    Arya Stark Resident Celebrity OT Supporter

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    Just superset preacher curls like this guy at my gym...seated preacher, then standing preacher then machine preacher for an hour.
     
  22. knucks

    knucks Active Member

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    I say try concentration curls like Arnold did in Pumping Iron while talking about the pump being like/better than sex.
     
  23. DTR rex

    DTR rex New Member

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    Too late bro.

    Those are now called anti-gravity curls which I essentially invented, and already told him to try.
     
  24. y1997

    y1997 Made in the U.S.S.R.

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    Not really. And I get a better pump doing them both at the same time for some reason. Maybe its because I rotate my wrists on every rep. Also, if you put too much body motion into it thne just do it seated or on an incline.
     
  25. Get_Zwole

    Get_Zwole New Member

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    fuck yeah they make you feel like your cumming all the time.
     
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