A killer bicep workout would only include standing barbell curls,
incline bicep curls and concentration curls.
An incline bicep curl is a great example.
Ditch
the incline biceps curl and replace it with a straight bar or easy bar curl.
Not exact matches
Doing seated
incline dumbbell
curls are one of the few ways to stretch out the long head of the
biceps.
a. Dumbbell external rotation 10 reps — 4 sets, tempo 3; 0; 2; rest 30 seconds b.
Incline dumbbell preacher
curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott
curl reverse
biceps curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45 seconds
3 sets of
incline hammer
bicep curls on an
inclined bench alternated with 3 sets of overhead triceps extensions
Upper Body Flat bench: 3 - 4 sets X 6 - 8 reps Row: 3 - 4 sets X 6 - 8 reps
Incline bench or shoulder press: 2 - 3 sets X 10 - 12 reps Pulldown / chin up: 2 - 3 sets X 10 - 12 reps Close grip bench press: 1 - 2 sets X 12 - 15 reps (light)
Biceps curls: 1 - 2 sets X 12 - 15 reps (light)
Incline dumbbell
curls were another staple of Schwarzenegger's
biceps routine.
Sample Exercise Setup: Chest — 3 exercises, 1
incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip
Biceps — 3 exercises, preacher
curl, barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
The focus of this article is to determine which exercise builds bigger
biceps peak: the
incline dumbbell or the preacher
curl.
So, if you are on a look - out for an exercise to put an extra height to your
biceps peak, aim for the
inclined dumbbell
curl.
The fact that it's the long head that participates the most in
biceps peak's architecture makes the
incline curl an effective move for building its size.
The classic barbell
biceps curls have an overall mass - building effect, the cross-body
curls target the underlying brachialis part and the tie - in with the forearm and the
incline bench
curls increase the peak on the outermost part of the
biceps.
Exercises such as
incline curls and drag
curls (where the upper arm is positioned behind the torso) place more emphasis on the long head of the
biceps.
Discover a secret technique for performing
Incline Dumbell
Curls that will blast your
biceps into next week!
Learn how a simple technique that you can use in the gym or at home can instantly transform the
Incline Dumbell
Curl into an exercise in extraordinary
biceps.
I was your standard bodybuilder slash weight lifter — my workouts started with bench press, progressed to the
incline bench press, then on to some lat pulldowns, leg presses, calf raises, tricep pushdowns, and finally — of course —
bicep curls.
right now my every other day routine consists of individual
bicep curls 3 sets of 5, back rows (currently increased weight and at 3 sets of 10), Arnold press one side at a time (the one for the shoulders) and flat bench press with each set increasing
incline to target different sections of the pectoral mucles which right now it's 1 set of 10, 1 set of 8, and 3rd set of 7 to 8 on bench
Tagged as: Achilles, Arnold press, back,
biceps, body fat percentage, Brad Pitt, cable
curls, cardio, chest, chest flyes, chest flys, chest press, complex carbohydrates,
curl machine,
curls, dumbbell burls, dumbells, EZ bar, EZ cable
curls, Fight Club, Fight Club diet, Fight club workout, Fight Club workout routine, forward raises, green vegtables, hammer
curls, high protein meals,
incline chest press, lat pulldowns, lateral raises, leafy vegetables, low carb meals, Mickey O'Neil, nautilus, pec deck machine, pulldowns, pullups, pushups, seated row, shoulders, Snatch, Snatch diet, Snatch workout, Snatch workout routine, sword workout, T - bar, T - bar row, Thelma & Louise, Thelma & Louise diet, Thelma & Louise workout, Thelma & Louise workout routine, treadmill, tricep pushdowns, triceps, Troy, Troy diet, Troy workout, Troy workout routine, Tyler Durden, Tyler Durden diet, Tyler Durden workout, Tyler Durden workout routine, whole foods
Bench press then Lat pull down Dumbbell flyes then seated cable row
Incline dumbbell press then bent over row
Bicep curls then tricep push down Squats then military press
Incline curls work the
biceps from a starting fully stretched position with the elbows back behind you.
The
Incline Curl is one of THE most effective
bicep - building exercises you can do.
Monday - Chest,
Biceps, Triceps flat bench - 2 sets 8 reps barbell
curl - 2 sets 10 reps
incline bench press - 2 sets 8 reps Tricep dumbell extension - 2 sets 10 reps
incline dumbbell
curl - 2 sets 10 reps triceps cable press down - 2 sets 10 reps Core workout - Sit - ups, leg lifts etc..
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg
curl — either seated or supine 1 x 10 - 15 prone dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing
biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20
incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10
incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing
biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
Biceps Concentration
Curls (alternate with Preacher
Curls) 3 sets of 8 - 10 reps
Incline Curls (alternate with
Incline Hammer
Curls) 3 sets of 10 - 12 reps Hammer
Curls (alternate with High Pulley
Curls) 3 sets of 12 - 15 reps
Oliveira et al. (2009) compared the muscle activity during three types of
biceps dumbbell
curl, including the standing
curl, seated
incline curl and the preacher
curl.
Shoulder angle alters where exercises maximise muscle activity, so using a variety of exercise with different points of peak contraction, such as standing
curls and seated
incline curls, may maximize
biceps hypertrophy.
The greatest
biceps muscle activity was reported in the dumbbell and
incline curl displayed in the final 1/3 of the movement with the arm fully flexed.
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8
incline bench press using thick bar 3 x 5 seated cable row using shoulder - width bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick bar (in front) 3 x 5 - 7 standing
biceps curl with straight bar and narrow grip 3 x 8 - 10 seated alternate hammer
curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.