Thread: Training Biceps?

its the brachialis, and reverse grip ez bar curls will hit it

Originally Posted by Dustdatarse

My biceps are growing nicely, but i cant seem to get the outside portion (in between the tri and bi) to fill in. Anyone know of some good work-outs that hit that part of your arm? I do hammer curls every arm routine, but that isnt cutting it.

Rope cable curls, Believe it or not also rope pulldowns . When performing the push part of the rope pull down, squeeze your grip tightly, and extend both elbows outward, so you can get that full stretch. While performing the negative do a 4 second count while returning back to starting position. Try doing chair dips fully extended as well. These 3 will def hit your prob area. Incline curls should also target this area.....

Right on, thanks guys. I do rope pull downs every tri work out, i just hold and squeeze for a count of 2. I quit doing the reverse grip EZ curls a while back, but i will throw those back in my routine. I added incline curls into my routine about 3 weeks ago, so ill continue with those, and i havent done the rope curls in a looong time, so i will throw those in somewhere also....thanks.

Hammer curls work as well.

Originally Posted by carter1990

Hammer curls work as well.

**DING** **DING** **DING** Winner!!!

Get yourself a triceps bar and use that to do your hammer curls. Works great.

Yep thats it ez curl bar will do it

My .02 cents. My biceps started really growing once I stopped training them so often and much. I do 3 sets of barbell curls, 3 sets of preachers and 2 sets of hammer curls after back once a week and I 've added about 1/2 inch in the last 6 weeks. They get so beat up by back work, don't need a whole lot more.

^^^What anabolic said, less is more, I train my bi's less because they get a good workout from my back workouts as well, and seem to look alot fuller over the last couple weeks.

Originally Posted by BigBill

^^^What anabolic said, less is more, I train my bi's less because they get a good workout from my back workouts as well, and seem to look alot fuller over the last couple weeks.

I think most guys overwork them because they are a show place muscle. Sometimes I may even skip a session if they are already pumped after back.

Yea, i agree with the "they are a show muscle". I was over working them a while back, i could tell. Now i do 12 total sets in my bi routine and 12 total sets for my tri's....ive noticed they have gotten a lot stronger and have grown a bit. I just couldnt seem to get my brachialis...i have substituted some of the workouts given here for some of my older ones...my arms are more sore in the right spot than usual, so thats a good sign. Thanks for all the input!

you can also do negatives for hammer curls. Arthur jones is a notable guy when it comes to hiit

I agree with previous posters-Hammer curls will do the trick. I like to use d-bells.

Reverse Curls with the EZ bar. You don't need a lot of weight. Do them at the end of your routine. A great finishing exercise.

hammer curls across your chest

dont be a fag and start training biceps. lol