After all, Arnold did a lot of
other biceps exercises too, so cheat curls may really have been training more of his lower back than his arms - but we don't think so.
If you doubt this consider the huge biceps of Olympic gymnasts, what stands out more than anything else about their bodies is the powerful biceps they have built and it is a fact that most of their training involves static holds more than
any other bicep exercises.
You can do this type of workout with
other bicep exercises, so pick your favorite and just stay consistent.
Not exact matches
While you might find out that some proven
exercises don't work for you, you'll discover that
other, less popular and somewhat obscure moves bring on the rocks in your
biceps peak.
However, don't forget that the overall stress of
bicep and tricep involvement as secondary muscles in
exercises which primarily target
other body parts is still somewhat cumulative and it can unfavorably increase catabolism (muscle breakdown), so you should still be careful about the volume of direct and indirect work you do.
Many guys with flat
biceps think that there is some great «secret» to growing huge guns that's not available to them, but the reality is that as with any
other body part, all you need is the right killer
exercises in the right order.
Since these three
exercises have complementary strength curves, by grouping them (or any
other three
exercises which offer high tension at different parts of the range of motion) in a
bicep tri-set, you will enable maximum tension throughout the entire range of motion, activate all available muscle fibers and get a truly incredible pump.
Beginners get in the gym and start doing whatever comes to their mind or copy what
others are doing — usually giving high priority to
exercises such as the bench press and
biceps curls and neglecting the legs, back, shoulders etc..
But unfortunately,
bicep curls, tricep pushdowns, abdominal crunches, leg extension machines, and a host of
other ineffective and potentially damaging
exercises do not accomplish the intended goals for the endurance athlete.
Exercises such as the leg press,
biceps curls, good mornings and
other isolation moves help Shaw keep his size and strength among the best on earth.
Try to increase the weight on the first 2
exercises (main
exercise for triceps and the main for
biceps) and increase the reps on the
other exercises.
This type of supersets refers to performing two
exercises that work opposing muscle groups (while one contracts, the
other relaxes), such as chest and back or
biceps and triceps, which allows using a higher rep range or heavier weights.
On the
other hand when you are doing an
exercise like a barbell row you are mainly using your back muscles and your
biceps.
As with the standard press up it is possible to build up to a high number of repetitions quickly with this
bicep exercise and although it works
other muscles (particularly the shoulders) it will develop
biceps endurance.
Below you'll find some of the best arm toning
exercises that work your triceps,
biceps and
other surrounding areas such as shoulders and chest leaving you with sleek, sexy sculpted arms and upper - body.
You can also check out some more
biceps exercise videos or find
exercises for
other muscle groups.
To modify the above stretches and turn them into a strengthening
exercise, you need to adjust the amount of pressure you place through your fingers and hands and perform the movements as repetitions rather than holding for a stretch... just like you would train
biceps curls or bench presses or any
other feat of strength.
You see, because the Stiff - Arm Pushdown only hits the lats and leaves the
biceps untouched, when you move to the
other exercise for back (e.g. chins, pulldowns or rows) the lats will already be «pre-exhausted» and the
biceps will help keep the movement going, pushing the lats harder.
You would never perform
bicep curls as the second
exercise in your program, for example, as it is an isolation
exercise and would fatigue the
biceps when they will be needed in the
other compound
exercises.
You can do pull - ups, push - ups, dip and
other exercises to train your triceps,
biceps, deltoid, back, and core.
The following are some examples of
exercises you can do with dumbbells, most are isolation
exercises but some are good to combine with
other exercises (if you are aiming for a full body workout session) e.g. dumbbell squat into shoulder press or lunge into side raises or
bicep curls etc..
This is a little bit of a break from the intensity of the
other exercises, but a good one nonetheless because you're working the lower body as well as the
biceps.
Unfortunately, many popular fitness workouts sell functional training like lifting one leg when doing a
bicep curl, doing push - ups on a Swiss ball and
other exercises in which stability is compromised.
So when guys go to the gym to train chest,
biceps, shoulders and legs and something comes up, they will usually skip legs and do all the
other exercises instead.
The
exercise mostly targets the latissimus dorsi muscle of the back along with
other assisting muscles like the
biceps.
Some
others to add to your
exercise repertoire: a push - up with row, reverse lunge with triceps extensions, curtsy lunge with
bicep curl or a glute bridge with chest press.
Some groups and units of soldiers choose to perform
exercises that will help to better prepare them for the PFT, while
other soldiers may choose to use a standard weight lifting split that is better suited for a bodybuilder (i.e. chest and triceps, back and
biceps, etc.).
Like its free weight equivalent, doing machine
biceps curls will not earn you a
biceps «peak» or better muscle definition any more than
other exercises.