- “Big biceps aren’t about how much weight you can curl; they’re about using perfect form and making sure you aren’t using delts, back or anything besides the biceps.”
- “I put my elbows in front of my body, almost resting on my lats, and curl up slowly and contract hard at the top.”
- “I like to keep barbell curls as a standard in my biceps routine; machines, not so much. That fixed position doesn’t feel right to me, because my arms are so long.”
ABCS TO THE PERFECT ALTERNATING DUMBBELL CURL
- Supinate your wrists on the way up.
- Get that peak contraction at the top of every rep.
- Let gravity pull the arm down slowly, don’t drop the weight back to the starting position.
- Lower the dumbbells to the point right before your arms are straight. This will keep the tension on the biceps, and constant tension equals more muscle growth.
ONE-ARM PREACHER CURL
- “This is an advanced exercise that I use for peaking and shaping the biceps.”
- “My biceps training is tailored toward adding height and width. I’m not looking for north and south, I’m after that east and west.”
- “You lose some of the resistance at the top, so you want to keep the biceps working by flexing hard.”
- “Arnold used this exercise for peaking, but this is a great ending movement for overall biceps development. I make sure I’m spent by the time
- “Arnold used this exercise for peaking, but this is a great ending movement for overall biceps development. I make sure I’m spent by the time I get to this to totally exhaust the muscle.”
- “This can help develop a greater mind-muscle connection. That’s why I don’t train covered up: I want to see my muscles move and make sure they’re pumping and shaping up right.”
- “If I can’t make a muscle while I’m curling, I’m going too heavy. It’s imperative to form a solid mind-muscle connection that will work every area of the muscle.”
Click NEXT PAGE to see how the X-Man trains his triceps! >>