Biceps Baby !!

[Tatyana]

I've found drag curls really help.

+1

Body drag curls really isolate the biceps.

You may have to use a lighter weight.

Also make sure you use a straight bar, not an E-Z curl, totally defeats the purpose.

I think you are also ignoring the fact that the 'PEAK' on the bicep is genetic.

I have rarely trained my arms, just started again to bring my biceps up, but my biceps are 14" (which is pretty good for a natural female at a low bodyfat)

I got them from doing back and shoulders.

 

[crxdog]

I've found drag curls really help.

where is something on drag curls?

 

[squatpuke]

where is something on drag curls?

ditto

 

[SouthernLord]

ditto

Grab a loaded Olympic bar and curl the weight keeping contact with the front your body the whole time. Your elbows stay tight to your side and actually go back behind you. These are a killer. Hopefully that description helps...

 

[Mercere]

Grab a loaded Olympic bar and curl the weight keeping contact with the front your body the whole time. Your elbows stay tight to your side and actually go back behind you. These are a killer. Hopefully that description helps...

But please don't grab it from the power rack.

 

[crxdog]

ditto

found something on this bro hope this helps
http://www.bodybuilding.com/fun/exercises.php?Name=Drag+Curl

Cheers,

 

[chazk]

I used to do heavey barbell movements for biceps they built bulk but my biceps "peaks" really did not come out untill I started do "supination dumbell curls"
starting in a hammer position and twisting the hand up and pinky above the thumb then squeezing the biceps and lowering back to start
Also doing arnold style concentration curls leaning over one hand on my knee then other grabbing the dumbell twisting the hand as I raise the dumbell bringing the weight up to my chest and face area then slowly letting the weight down.

The best way to get the biceps full range of motion is through dumbells curls rather then barbell.
the inner head of the bicep attaches to the forarm in such a way you have to supinate the palm of the hand to fully contract the bicep to reach full contraction allows you to build a fully developed bicep.

stand in a normal position with hands to your side use no weight, keep the elbow down and slowly raise the forarm (keeing elbow at your side) untill it is in front of your body. ( like you have your hand out for someone to put something in it (more of a 90degree angle)Now play with your "supination"
.turn the pinky up and down a few times you will see your inner head contract and relax as you move the hand back to normal with out even really using your bicep ,then turn your palms up and down over and over and watch the bicep inner head ball up.
it will contract on its own as you turn the pinking higher then your thumb.
do it a few times and you will see how greatly this effects the full contraction of the biceps

so grab the weight plams neutral at your side then as you raise the dumbell turnthe palms up, then go beyond it and turn the pinky up further then the thumb.
That was arnold "secret" he wrote it in a book over 30 years ago that bodybuilders were not supinating the palms to get full contraction and squeezing the inner head at the top with the pinky higher then the thumb.

Not saying you will have arms like arnold but anything helps
this is a quick example watch around 30seconds into it
http://www.youtube.com/watch?v=HryZtZZvYh8
see arnold bicep he is bent over and raising the forarm with the pinky slighty higher not much and he is contracting the inner head of the bicep
squeezing the inner head,
here arnold bring it to his face
http://www.youtube.com/watch?v=Rg0dJVj8ADE

arnold did tons of variations of supination curls
is it not a fact he had the best biceps in the sport ?

 

[crxdog]

I used to do heavey barbell movements for biceps they built bulk but my biceps "peaks" really did not come out untill I started do "supination dumbell curls"
starting in a hammer position and twisting the hand up and pinky above the thumb then squeezing the biceps and lowering back to start
Also doing arnold style concentration curls leaning over one hand on my knee then other grabbing the dumbell twisting the hand as I raise the dumbell bringing the weight up to my chest and face area then slowly letting the weight down.

The best way to get the biceps full range of motion is through dumbells curls rather then barbell.
the inner head of the bicep attaches to the forarm in such a way you have to supinate the palm of the hand to fully contract the bicep to reach full contraction allows you to build a fully developed bicep.

stand in a normal position with hands to your side use no weight, keep the elbow down and slowly raise the forarm (keeing elbow at your side) untill it is in front of your body. ( like you have your hand out for someone to put something in it (more of a 90degree angle)Now play with your "supination"
.turn the pinky up and down a few times you will see your inner head contract and relax as you move the hand back to normal with out even really using your bicep ,then turn your palms up and down over and over and watch the bicep inner head ball up.
it will contract on its own as you turn the pinking higher then your thumb.
do it a few times and you will see how greatly this effects the full contraction of the biceps

so grab the weight plams neutral at your side then as you raise the dumbell turnthe palms up, then go beyond it and turn the pinky up further then the thumb.
That was arnold "secret" he wrote it in a book over 30 years ago that bodybuilders were not supinating the palms to get full contraction and squeezing the inner head at the top with the pink higher then the thumb.

Not saying you will have arms like arnold but anything helps
this is a quick example watch around 30seconds into it
http://www.youtube.com/watch?v=HryZtZZvYh8
see arnold bicep he is bent over and raising the forarm with the pinky slighty higher not much and he is contracting the inner head of the bicep
squeezing the inner head,
here arnold bring it to his face
http://www.youtube.com/watch?v=Rg0dJVj8ADE

arnold did tons of variations of supination curls
is it not a fact he had the best biceps in the sport ?

Woah great post bro thanks!