Performance on bench press, pull ups, bent over rows and even
standing biceps curls can be improved dramatically by keeping the tight, neutral form.
Well, when doing the «
Standing biceps curl», front delts tend to take some of the load and do some work lift the bar.
Biceps
standing biceps curl with straight bar and arm blaster,
standing biceps curl with straight bar and narrow grip, standing dumbbell curl with palms up.
trap - bar bent - legged deadlift 1 x 15 - 20 followed immediately by Rader chest pull 1 x 20 rest 5 minutes supine leg curl 1 x 10 - 15 seated calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 12 barbell side bend 1 x 8 - 12 barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12
standing biceps curl with straight bar and arm blaster 1 x 8 - 12 hammer curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
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
Standing bicep curls with 90 degree holds 5.
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.
Not exact matches
Make
standing dumbbell
curls the cornerstone of your
biceps exercises.
Barbell row 2 x 10 - 15 Bench press 2 x 10 - 15 Leg press 2 x 10 - 15 Leg
curls 2 x 10 - 15 Barbell shoulder press 2 x 10 - 15
Standing barbell
biceps curls 2 x 10 - 15 Triceps pushdowns 2 x 10 - 15
The Welsh Dragon always begins his
biceps routine with
standing alternate dumbbell
curls.
Doing pull - ups also
stands alone as being the original
biceps curling movement, improving both your arms and your back muscles.
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
2a EZ
biceps curls Grasp an EZ bar with a shoulder - width underhand grip,
stand with your feet shoulder - width apart and knees slightly bent.
Seated hammer
curls are stricter, meaning they isolate the
bicep better, and place more stress on the muscle than
standing curls, which allow the use of heavier weights but also tend to rely more on assisting muscles such as the back to
curl the weight.
Biceps Circle
Curls Start
standing holding a weight in each hand, palms facing front.
On the flip side, you can't
stand on a Swiss ball and perform
bicep curls or squats, like you can on a BOSU ball.
Legs: Squats, Stiff - Legged Barbell Deadlift Chest: Barbell Press (rotate between different bench angles), B / B Bench - press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips
Biceps: Barbell
Curls Calves:
Standing Calf Raises, Seated Calf Raises
Standing Calf Raises 4.
First pick a
biceps movement that works for you, a movement like preacher
curls,
standing barbell
curls or hammer
curls.
STANDING EZ - BAR
BICEPS CURL:
Stand with your feet shoulder - width apart, holding an EZ - bar in an underhand grip.
As you bring your right foot back up to
stand, perform a
bicep curl (c).
There,
standing in the squat rack is some pretty boy doing
bicep curls with 10's on either side of the bar.
A killer
bicep workout would only include
standing barbell
curls, incline
bicep curls and concentration
curls.
You can start with the basic
standing curls, to improve your
biceps.
If you have done at least three of the above exercises and you feel you can't do anymore then leave it, but if you'd rather train till failure then the
standing biceps cable
curl will leave you feeling burnt out by the time you complete your final set.
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.
For example, in a
standing barbell
curl, the
biceps are fully stretched when the elbows are straight and the bar is at its lowest position, and the
biceps are fully contracted when the bar is at its highest position.
The routine is usually «full body» (for example, leg press, bench press, sit - ups, leg extension,
standing military press, seated leg
curl,
biceps curl,
standing calf raise, lat pulldown, machine back extension, seated cable row;).
Here is another of our weight lifting tips: When doing a
standing barbell
curl, once the bar exceeds about a 45 degree angle of your forearms in front of your chest pulling it the rest of the way in towards your clavicles doesn't stress your
biceps at all, does it?
Back /
Biceps / Forearms Cable pullovers 4 x 8 - 12 Wide reverse grip pulldowns 3 x 10 - 14 T - bar rows 4 x 10 - 14 Bent over barbell rows 4 x 10 - 14 One arm dumbell rows 3 x 10 - 14 Seated cable rows 3 x 10 - 14 Deadlifts 3 x 6
Standing barbell
curls 3 x 10 - 12 One arm d / b
curls 3 x 10 - 12 One arm cable
curls 3 x 10 - 12 One arm preacher
curl 3 x 10 - 12 Wrist
curls 3 x 25 Reverse 3 x 25
Then bring your arms back down, reverse the
bicep curl, and
stand up.
Here, you're spending one day on the bigger lifts that involve more musculature (such as the
standing shoulder press or pull - ups), and day two on smaller, more targeted lifts like
biceps curls, triceps push - downs, and shoulder raises.