Dumbell Incline Curl

[GdupM6]

I recently started doing this, and my biceps are sore as hell. Do alot of you guys include this in your bicep exercise? What are some other really effective bicep exercises that you guys do?

 

[Rage-Of-Sparta]

barbell curls, db curls, incline curls, preacher curls...
bread and butter of bicep exercises

 

[bigdave2628]

One week I will do Incline DB curl and switch it the next week to Incline DB Hammer curls.

 

[the_alcatraz]

Depends on your goals for biceps development.

A lot of people will tell you to treat the biceps as a whole muscle, but you can stress certain parts of the biceps with diff. exercises...i.e. outer biceps, inner biceps, peak, etc...

 

[ExtraMile]

My best bicep development has been when I took biceps outta the split and concentrated more on back, deads, chins, rows...

 

[SouthernLord]

Incline DB curls stress my bis more than any other bi movement. They put the bis in the most stretched position of any bi movement, and this is why they get so sore.

 

[SouthernLord]

My best bicep development has been when I took biceps outta the split and concentrated more on back, deads, chins, rows...

This is somewhat true for me as well. The bigger your back the bigger you bis. Look at Alc that freakin monster lol.

Direct bi movements to have a place in a well designed training program, but endless sets and days devoted to them are pointless unless you are an elite athlete.

 

[skaman007]

im on 5x5 at the mo,if i use chins for my main bicep 5x5 ,what grip is best,wide ,shoulder width or close?

 

[SaiBoT]

Reverse chin-ups with a close grip (add some weight to a belt if you can) along with inclined dumbell curls it's a very solid routine specially if you work on the 4x8 reps area for each exercise.

And I also agree that favouring the back workouts is the way to go if you want great bis.

 

[the_alcatraz]

Preacher curls and barbell curls work best for me. They give me size, strength, and a good pump.

 

[utotmeh8]

Kevin Levrone Arms!

try this routine, but instead of the seated hammer curls do them inclined...your arms will be fried!

 

[bigdofba]

I like doing really heavy barbell curls, 6-8 reps, and then I finish it off with incline dumbell curls, 8-10 reps.

Incline dumbell curls seem to stretch the muscle really well for me.

I don't do a lot of bicep work.

 

[mwm5]

these make my biceps sore as well. seems to really stretch them out well!

 

[SouthernLord]

these make my biceps sore as well. seems to really stretch them out well!

I don't know about you, but the bicep x-stretch is the worst/best pain in the world. I am up to 90 seconds and it kills. Even worse than the quad stretch.

 

[MichaelScott]

the late guardian had a nice bicep routine that is so strenuous i cannot finish yet, it hurts

 

[the_alcatraz]

the late guardian had a nice bicep routine that is so strenuous i cannot finish yet, it hurts

 

[SaiBoT]

the late guardian had a nice bicep routine that is so strenuous i cannot finish yet, it hurts

Care to share it?

 

[mwm5]

Care to share it?

here is the one he sent me back in may.


1A)Barbell Curls - 1x8-12 to failure then immediately grab an EZ curl bar with half the weight u just curled and take a narrow grip. rep out to failure with this
2A)Incline DB Curls - 1x8-12 to failure then immediately grab another set of DB's that are half the weight and rep out to failure with this
3A)Preacher Curls – 1x8-12 (wide grip) to failure then immediately drop off half the weight and rep out to failure with this.
4A) Reverse Barbell Curls - 1x8-12 to failure then immediately drop off half the weight and rep out to failure with this.

 

[SaiBoT]

here is the one he sent me back in may.


1A)Barbell Curls - 1x8-12 to failure then immediately grab an EZ curl bar with half the weight u just curled and take a narrow grip. rep out to failure with this
2A)Incline DB Curls - 1x8-12 to failure then immediately grab another set of DB's that are half the weight and rep out to failure with this
3A)Preacher Curls – 1x8-12 (wide grip) to failure then immediately drop off half the weight and rep out to failure with this.
4A) Reverse Barbell Curls - 1x8-12 to failure then immediately drop off half the weight and rep out to failure with this.

It hurts just by look at it... thanks

 

[MichaelScott]

he also had a tricep part that i do with it, you do the bicep part and then do the tricep part, i will have to go get it, i wrote it down, cant finish it, feels like my arms are going to pop. also in the bicep one i believe you are only to take like a minute rest between groups.

 

[the_alcatraz]

As a result of this thread, I did thisd exercise yest. for the first time in a year or so. Gave me an awesome pump!

 

[MichaelScott]

these tri exercises are all one full set to failure and then roughly half the weight to failure. you do the bicep superset and then immediately do the tricep ss. here are the exercises:
tricept rope pushdown, skullcrusher, dips, close grip bench, 1 arm dumbell extensions

 

[MichaelScott]

here is the one he sent me back in may.


1A)Barbell Curls - 1x8-12 to failure then immediately grab an EZ curl bar with half the weight u just curled and take a narrow grip. rep out to failure with this
2A)Incline DB Curls - 1x8-12 to failure then immediately grab another set of DB's that are half the weight and rep out to failure with this
3A)Preacher Curls – 1x8-12 (wide grip) to failure then immediately drop off half the weight and rep out to failure with this.
4A) Reverse Barbell Curls - 1x8-12 to failure then immediately drop off half the weight and rep out to failure with this.

the only difference in the one i got from him was between 3a and 4a he had rope curls failure sets same as rest and after 4a he had dumbell curls and just run the rack to failure on each weight,
that workout hurts

 

[SaiBoT]

these tri exercises are all one full set to failure and then roughly half the weight to failure. you do the bicep superset and then immediately do the tricep ss. here are the exercises:
tricept rope pushdown, skullcrusher, dips, close grip bench, 1 arm dumbell extensions

So by alternating them I will have aminute rest by bodypart give or take. Solid routine for expanding the fascia through huge pumps.

 

[MichaelScott]

oh yeah the pumps killed me when i was on dbol, actually felt like my arms were gonna pop

 

[SaiBoT]

I will be adding this on my next cycle. Cool

 

[the_alcatraz]

these tri exercises are all one full set to failure and then roughly half the weight to failure. you do the bicep superset and then immediately do the tricep ss. here are the exercises:
tricept rope pushdown, skullcrusher, dips, close grip bench, 1 arm dumbell extensions

I do every single one of those.

 

[MichaelScott]

well your strong

 

[the_alcatraz]

well your strong

hehe

 

[ExtraMile]

Is this what u were on about?
http://www.elitefitness.com/forum/chat-conversation/i-want-19-arms-597412.html#post8208474

 

[KDubba]

Are these inclined curls done with you laying on an incline bench or done with standing behind an incline bench with your tricep on the head rest part of the bench

 

[SaiBoT]

Laying on a inclined bench. the second one you mention it's one hand scott curl using a inclined bench.

 

[KDubba]

It seems everybody has nothing but good things to say about this exercise and I'm out of the loop I know I'll be repping out a few sets thanks to EF

 

[mwm5]

It seems everybody has nothing but good things to say about this exercise and I am out of the loop.

try them once bro, you will feel your bi being hit like no other bi exercise.

 

[the_alcatraz]

Is this what u were on about?
http://www.elitefitness.com/forum/chat-conversation/i-want-19-arms-597412.html#post8208474

Amazing post.