Never Compromise on Biceps Size

Start thinking (and curling) outside the box.

SEATED OVERHEAD CABLE CURL (not pictured)

TARGET: BRACHIALIS

WEEK: 3 | SETS: 2 | REPS: 10-12

HOW /// Attach a short straight bar to the pulley at a lat pulldown station. Grab the bar and sit down with your knees secured firmly under the pads. Lean the torso back about 15 degrees and make sure your arms are fully straightened. Keeping the shoulders locked in place, curl the bar down and back behind the head until the biceps are completely contracted. Hold and squeeze for 1–2 seconds, then slowly perform the negative portion of the curl, feeling the biceps lengthen along the way. 


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TIP /// Do not try to use too much weight for this movement. The keys to making it more effective are superstrict form and the ability to curl back far enough so that your forearm flexors are pushed tightly against your biceps at the point of contraction. 

 MERLIN'S 3-WEEK BICEPS BLITZ 

WEEK 1 (Power)

  • Barbell Curl | SETS: 3 | REPS: 5-7 
  • Low-Cable Incline Curl | SETS: 3 | REPS: 5-7 
  • Prone Incline Barbell Curl | SETS: 3 | REPS: 5-7 

WEEK 2 (Rep Range)

  • Standing Alternating Dumbbell Curl | SETS: 3 | REPS: 7-9
  • High-Cable Incline Curl | SETS: 3 | REPS: 10-12
  • 60-Degree-Incline Palms-out DB Curl | SETS: 3 | REPS: 13-15

WEEK 3 (Shock)

  • Seated Overhead Cable Curl | SETS: 2 | REPS: 10-12
    • superset with
    • Prone Incline Barbell Curl | SETS: 2 | REPS: 7-9
  • High-Cable Incline Curl | SETS: 2 | REPS: 10-12
    • superset with 
    • 60-degree-incline Palms-out DB Curl | SETS: 2 | REPS: 7-9
  • Barbell or Machine Preacher Curl | SETS: 1 (dropset) | REPS: 10-12, drop, 6-8 more

 FLEX 

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