Biceps

[DShores]

My biceps are very stubborn and I am allways looking for a good exercise. I have only found a few that work well. Incline D/B curls and BB and D/B preacher curls.

Today I tried a variation on rac chins that trashed my bis. I used a underhand grip with my hands about four inches wider that shoulder width to make sure my hands were supinated and did a rac chins. I coudn't even come close to straigntening my arms afterwards.

I would love to hear about any unusual but effective bi exercises

[jimpaul]

How do you mean your biceps are stubborn?

[DShores]

They do not grow easily and are difficult to stimulate. My forearms and delts take over on many exercises like BB curl.

[mikethedon]

from what i have read i think that you might always have a problem with bi's. But what i would do is try a variation of excercises and which ever one fells better, just keep beating the log book and it will come. Sometimes we need to be more patient....trust me im very impatiant to.

[Sparky]

Here's what I have done....
1) 21s
2) Negatives (barbell curls)
3) Heavy Barbell Curls
4) Downsets on machine preacher curl OR running the rack top down

[bigcity]

I always close my eyes when doing biceps becasue I have a hard time with bis to. I close my eyes And view the muscle in my minds eye. Its hard to explain but next time your curling a bar close your eyes and picture your biceps exploeding into mountainis peaks.

[jimpaul]

They do not grow easily and are difficult to stimulate. My forearms and delts take over on many exercises like BB curl.

Sometimes it can just be genetics and we have to work with what we have.

Are you gaining weight?

Try to keep your elbows at your side and don't squeeze the bar too hard. This may be what's halfway responsible. Keep the weight in close to the body while lowering.

The way the shoulders would come in to play sometimes is if you are raising the weights too far forward and/or are cheating and using some shoulders by the way you raise them.

If you are progressing weightwise and just want to try one movement, do a single handed cable curl and try not to close your hand too tightly if possible. Again strictly.


If you need to up the reps to 15-20, you could try that too.

Good luck and let us know
jim

[smanjh]

I have a problem with arms in general, what I do is preacher curls. Those done hard as possible is what is truly working for me.

[Creator_11]

I don't think there is a single under 25yr who doesn't think their arms are a weak point.

I thought my arms were a weak point but there not, there big, but its the rest of my frame that just makes my arms look smaller. It comletely depends on your genetic structure.

And fi you really do think you arm are small get your hands on a heavy ass bar, squat it, deadlift it, barbell row it, and press it, then see how your arms thickness is.

[grandfunkhickle]

spider curls are real good for bis too.
what it is is a preacher curl except your on the other side of the bench.
so your arm is against the flat side and your body is resting on the andgled side.
its a very nice range of motion.

to get bigger arms also focus on the brachialis muscle (i donno if i spelled that right) your arms can only get so big without training them, if your not training them - start doin them and u'll probably break that wall. (reverse curls, hammer curls, reverse cable curls)

[lionel]

My biceps are very stubborn and I am allways looking for a good exercise. I have only found a few that work well. Incline D/B curls and BB and D/B preacher curls.

Today I tried a variation on rac chins that trashed my bis. I used a underhand grip with my hands about four inches wider that shoulder width to make sure my hands were supinated and did a rac chins. I coudn't even come close to straigntening my arms afterwards.

I would love to hear about any unusual but effective bi exercises

Do higher reps like jp mentioned and really emphasize the slow negatives and explosive concentric movement.. all the best

[BenGrowing]

spider curls are real good for bis too.
what it is is a preacher curl except your on the other side of the bench.
so your arm is against the flat side and your body is resting on the andgled side.

Agreed- I love this movement done with a straight bar. As jimpaul and others have said, keep the rep range up around 15-20 RP and explode on the positive while making sure to totally control the negative.

Another exercise I have incorporated lately (needed to drop BB curls) after seeing DC mention them a few times are drag curls. Good luck trying to straighten your arms after doing a set of 15 RP with these.

[BenGrowing]

BTW, I nominate JP Intensemuscle.com MVP!

[rackitup]

I like the sound of your take on Rack close grip chins for biceps, sounds interesting