Try This For Bigger Biceps!

When training bi's the cambered bar is tha worst thing you can use. This reason being, by turning your wrists in, the biceps are actually less engaged and the brachaialis take over the brunt of the stress. You can curl more weight, but the biceps will be doing less of the work.

BUT...try this....!


Use the cambered bar but place your hands all the way toward the outer part of the bar (near the plate) so that your hands are actually bent outward --pinkies higher than the thumb. In other words, instead of grabbing the bar that's bent down, hold it on the up turned portion.

Keep you elbows tucked in tight against your obliques and curl in a smotth controlled motion, feeling the stress all the way up and down. This creates the optimum mucle recrutement on the biceps.

If your bicep taining hasn't been going well, this should give it a nice kick in the ass.



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When you say "cambered" bar, do you mean the EZ-bar (or whatever they call it...) with the indents for the grip? I use this only on the preacher curl bench, is this still putting as much strain on the wrists? I try to keep it straight and feel the bicep doing most of the work anyways.

Nighthawkk said:

When you say "cambered" bar, do you mean the EZ-bar (or whatever they call it...) with the indents for the grip?

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I'm fairly certain that is what he means - tried it and if you do, plan on dropping the weight down.

Ehh, well today I did a combination of straight bar curls, preacher curls (w/ EZ bar), and hammer curls w/ dumbells. I still think a combination of all these types of free weights are the best for bis.

I did this tonight and I had to drop about 15 lbs.


I liked it. It somewhat makes your form stricter as well (it's harder to cheat/swing).


I do your calve routine as well nelson and it has been working great.

If you want freaky peaks, you must train the brachaialis.

Nighthawkk said:

Ehh, well today I did a combination of straight bar curls, preacher curls (w/ EZ bar), and hammer curls w/ dumbells. I still think a combination of all these types of free weights are the best for bis.

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Then there's no sense in trying something new, eh? It might work better, then you'll have to change your opinion and the one you have now works just fine.

chordz said:

If you want freaky peaks, you must train the brachaialis.

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Not if they're stronger than the bicep, in which case they'll take on the brunt of the stress and the bicep won't grow.

Don't let preconceptions prevent you from exporing better options.

Nelson Montana said:

Not if they're stronger than the bicep, in which case they'll take on the brunt of the stress and the bicep won't grow.

Don't let preconceptions prevent you from exporing better options.

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I've got training bi's down to a science.

i have to partially agree with both nelson and chordz.

yes, following nelson's advice will put more stress on the biceps and take the workload away from the brachialis.

but, as chordz said, it is important to work the brachialis also.

so, this is why, like Nighthawkk, I like the combination of straight bar curls with dbell hammer curls, or occasionally reverse grip EZ-bar preachers curls.

and i like to use a slightly wider than usual grip on straight bar curls. as chewyx said, it makes it harder to cheat. i just can't go too wide or it hurts my wrists and forearms pretty bad.