If large, bulging biceps are what
you want, then you've come to the right place. For
a great pump, finish your biceps off with the continuous
tension offered by focused cable work. Try this great
superset.
Biceps Superset - What to do
Set up a cable crossover machine with one arm handles
in the top position on both sides and a straight-bar
attached to the low position on one side.
Set the stack with the straight-bar attached to a
moderately heavy weight. Let's use 100 lbs.
as an example. Set the other weight stack at one half
that weight (in this case 50 lbs.).
Start the set by doing the straight-bar curls at
100 lbs. I like to use a fairly close grip on these
(about 6" apart). Be sure to fully contract
your biceps in the peak position—this is key.
When you reach the top position, try curling your
wrists inward towards your chin to further emphasize
the contraction.
Lower the weight slowly to really work the eccentric
part of the movement. Shoot for 8-12 reps to failure.
When complete, immediately drop the weight stack
by half—in this case from 100 lbs. to 50 lbs.
The other side should already be set at 50 lbs.; this
is to save time as you need to transition from one
movement to the next as quickly as possible (no break).
Grab the two upper handles as if you were going to
do cable crossovers, only have your palms pointing
up towards the ceiling.
Now, curl both arms in towards your head as if you
were striking a front double-biceps pose. Squeeze
at peak contraction and hold for a count of two. Be
sure to emphasize the negative part of the movement.
Stick with a rep range of 8-12. Take a minute, repeat
the superset once more, and feel your arms explode.
Basic Bicep Exercises
Although biceps are considered a small muscle group,
smaller than say the chest, legs, or back, their importance
within a hard-core bodybuilder's physique is
undeniable.
Pipes. Guns. Bazookas. Take your pick. Grab your
weapon of choice.
This common weight room jargon refers to the muscle
that separates your elbows from your shoulders, those
bulging beauties known as your biceps.
The double-bi pose is among a bodybuilder's
favorite.
Of course, before you go carving them into oblivion,
it is most imperative to amass the mass on your arms.
You cannot shape what you don't have.
Here are a couple of biceps-blasting exercises designed
to load up those guns for the big showdown:
Alternating Dumbbell Curls:
You can do these either standing upright or sitting
on a bench. Take a pair of dumbbells of considerable
weight and hold them at your sides so that your palms
are facing your legs and your thumbs are facing outward.
Slowly curl one arm toward your torso, turning your
arm in so that your palm is facing upward. Squeeze
your biceps during the contraction. As you slowly
lower the weight toward the floor, your other arm
should begin curling the weight toward your torso,
repeating the motion. Do 3 sets of 10 reps on each
arm.
Straight Bar Curls:
Take a straight barbell and load it up with considerable
weight, holding it in your hands with your palms facing
upward. Have your hands at shoulder width as you lock
your elbows into your sides. Slowly curl the bar toward
your torso, squeezing the biceps during the range
of motion. Hold at the contraction for a beat, then
slowly lower the weight toward the starting position,
as you concentrate solely on the negative movement.
Visualize your biceps tearing up with each repetition.
Repeat the process, cranking out 3 sets of 10 reps.
Of course, your gains will be minimal without the use of
effective form. Do not swing your back or move your elbows
during the range of motion.
