Best bicep exersize

[Allon]

People, please post your faves for the bicep itself. I wanna isolate the bicep as much as poss, most of my workouts get to the forearms more than the bicep head itself. My arms are growing, but not getting the bicep bulge I want. I am sure it is not just genetics, I read somewhere doing a bicep exerzise lying on the back pulling a cable will isolate them more or working with palms facing out also help, but that hurts my wrist, so any more info would help.

 

[gymtime]

IMO, there is no "best" bicep excercise. They are all just variations on a simple curl.

Results come from weight and form, moreso than from style.

 

[Silvertide]

Personally, I'm of the opinion that compound exercises yield the best bicep growth. For example, pullups and barbell rows. For me at least, heavier weights equal more growth. So if I can move 200 pounds around in a compound fashion versus 100 pounds in an isolated fashion, I would choose the compound exercise.

 

[gymtime]

Personally, I'm of the opinion that compound exercises yield the best bicep growth. For example, pullups and barbell rows. For me at least, heavier weights equal more growth. So if I can move 200 pounds around in a compound fashion versus 100 pounds in an isolated fashion, I would choose the compound exercise.

Agreed. That is where the real growth comes from.

I should clarify my post, in that I was speaking of isolation movements only.

 

[Allon]

ok, I agree, but have you found what makes the bicep itself work harder instead of the forearm taking so much of the strain?

 

[gymtime]

ok, I agree, but have you found what makes the bicep itself work harder instead of the forearm taking so much of the strain?

I haven't. Again, assuming we're talking isolation stuff here, a curl is a curl. Forearms will always be involved. Incidentally, I found my curl weight went up a little after I started doing forearm excercises every week. Plus I didn't feel that forearm strain so much.

 

[halfaclue]

ok, I agree, but have you found what makes the bicep itself work harder instead of the forearm taking so much of the strain?

buy yourself writs braces like they use in bowling. It will keep your wrist from bending and almost completely take out your forearm. I saw a kid do this for 2 months to retrain his form because he always curled his wrists down incorporating the 4-arms more.

 

[Allon]

Thanks guys, that makes sense

 

[eat big]

barbell or spider curls

 

[yomama]

People, please post your faves for the bicep itself. I wanna isolate the bicep as much as poss, most of my workouts get to the forearms more than the bicep head itself. My arms are growing, but not getting the bicep bulge I want. I am sure it is not just genetics, I read somewhere doing a bicep exerzise lying on the back pulling a cable will isolate them more or working with palms facing out also help, but that hurts my wrist, so any more info would help.

straight bar with grip wider than your shoulders. Strict motion. Works wonders. Just dont do too much weight or you'll be cheating.

 

[ChinkNasty]

agreed, barbell/straight bar curls, no cheating...yolu're money

 

[halfaclue]

barbell or spider curls

GOOD CALL on the spider curls...barbell i think go back to form..if you normally curl your wrists in then your fore arms are flexed and working the entire time. Spider curls would be a great excercise to end on.

 

[Allon]

What are spider curls, can't find it on exrx....

 

[halfaclue]

What are spider curls, can't find it on exrx....

well there are different versions...lying on an incline bench either facing up or down with the incline at about 45 degrees. You let your arms hang straight down and curl. it keeps you from cheating and puts most of the effort on the bi's. I prefer facing up, my old training buddy perferd laying face down but he has longer arms. I hit the bench with the dumbells before hitting the top of the flex.

 

[gymtime]

well there are different versions...lying on an incline bench either facing up or down with the incline at about 45 degrees. You let your arms hang straight down and curl. it keeps you from cheating and puts most of the effort on the bi's. I prefer facing up, my old training buddy perferd laying face down but he has longer arms. I hit the bench with the dumbells before hitting the top of the flex.

I love these. One of the only bi excercises you can do that are almost completely cheat-proof. But if you've never done them before, don't expect to curl what you normally do in terms of weight. These things will make you realize how much you can really curl.

 

[eat big]

basically they are reverse preacher curls. take the seat of the preacher curl out, lie your chest on the pad where your arms would normally be and curl

 

[Steve The Bluesman]

close grip chins and incline BD curls (If you can keep your neck from spasming) are my favs.


Bluesman

 

[BOOEY]

Supersets bro. BB Curls supersetted with Incline Db curls for starters

 

[chordz]

My favorites are cable curls with the tricep rope, incline dumbell and machine preacher curls.

 

[Rayo]

Curls, Hammer Curls, 21's, and I'll 2nd the machine preacher curls

 

[TheOak84]

i like using a combo, i cant have just one exercise. its also not about the exercise its how u perform it. i like doin one exercise heavy, 6x3, one moderate, 3x5-7, and one high reps, 2x20. something like that.

 

[Y_lifter]

I always finish up with 3 slow sets of BB 21's and need help opening doors to the locker room.