New Bicep Exercise - The Sears Curl
- 04-19-2008, 12:47 PM
New Bicep Exercise - The Sears Curl
Well let me start off with saying that I have yet to see anyone do this exercise (in the gym or magazine). And because I haven't heard of it before, i decided to name it after myself, or until a proper reference to a name is given.
during my last bicep training session this week, i was sitting and thinking between sets. i had done barbell curls already and was working on some db hammer curls. since i am currently logging hyperpump from AMS, i was really thinking about the effects going on in my bicep.
I then realized that I always get a great pump in the "lower" portion of my bicep; were it attaches to the elbow. it was like stone at that point in the workout. and then, when i felt the portion of the bicep closer to the shoulder, it was soft. And in the past, i have thought about this, but brushed it off. I decided i wanted to try to find an angle that allowed me to focus on that portion of my bicep.
so what i found was that w/my arm raised above my head and curling my hand towards my head really focused that part of my bicep. i walked over to the cable stack and put a bent bar on the top cable spot. with my back to the cable stack, i grabbed this bent bar with a "curling grip" and lowered myself to my knees. i than began curling the weight stack from a full arm extension to the back of my head. after the first set, i knew i was on to something. even with a typically "lighter" curling weight, it made that part of my bicep pumped. i did another set, and then i had two guys come over and ask me about the exercise i was doing and why.
this is my description of the Sears Curl. is it just me, or has anyone seen/doing this?
- 04-19-2008, 12:50 PM
04-19-2008, 12:54 PM
04-19-2008, 12:57 PM
I picture this as standing with your back to a cable stack, and curling from a completely vertical straight arm position to behind the head? Indeed, a picture would be useful here.
04-19-2008, 01:04 PM
alright. give me about 25 minutes. i'm going to run to the gym real quick, have someone take a couple shots of this exercise and i'll throw them up here.
04-19-2008, 01:11 PM
Sounds like the inverse of an overhead tricep press
04-19-2008, 01:28 PM
04-19-2008, 01:40 PM
since tomorrow is biceps day I will give this a run. One of the great things about biceps is angles change everything
04-19-2008, 02:19 PM
This is definitely something new I'm interested in trying. Thanks for the pic. I'll try it out tonight and let you know my results. I'm always up for new techniques.
04-19-2008, 02:29 PM
sweet guys. please let me know what you all think once you have tried it. i'm going to incorporate into my biceps training for a number of weeks and see if i can see a difference in the shape/peak in the bicep.
04-19-2008, 02:39 PM
i've always struggled with hitting the upper portion. Preacher hits the lower very well, but getting that top part has always eluded me for the longest time.
The best contraction I can get to that is doing incline dumbbell curls which work so-so. It hits more of the middle (peak) of the bicep head for me.
04-19-2008, 02:40 PM
Maybe even take a bench, and seat it completely at a 90 degree angle to keep the back flat and trying it might be another option.
04-19-2008, 02:49 PM
04-20-2008, 12:11 PM
04-20-2008, 01:14 PM
'the sears curl'. I was half expecting a joke thread about women/shopping. I'll have to give that a shot, although for me it's the spot closest to the elbow that needs more size/definition.
04-20-2008, 01:51 PM
Sorry to burst your bubble but I have been doing these on a lat pulldown cable for a while. They work the short head of the muscle I believe, and are used to build higher peaks. I believe, but could be wrong, this was a favorite bicep exercise of serge nubret. I wish I could find the article on them but I remember reading about this movement on T-nation a while ago. I will definitely refer to them as the sear's curl from now on though
Muscle Pharm Rep
04-20-2008, 02:28 PM
04-20-2008, 04:14 PM
EH, YOU NEVER HEARD OF SOMEONE USING IT BEFORE YOU, WHICH MEANS YOU THOUGHT OF IT OUT OF THIN AIR. IT'S TECHNICALLY YOUR IDEA. that's good. remember that. good job on that, i will try these in a future routine. will let you know how your idea worked.
it's like for me, i once thought of a saying that summed up myself/my place in this immeasurable universe, and it was "I am I." I found out later that an old Chinaman named Confuscious said, "You are you and I am I..."
I felt bad for a minute, but then I realized that since my words were conjured from my own mind, they were indeed mine. Enjoy!
04-22-2008, 08:51 PM
04-22-2008, 09:16 PM
04-22-2008, 10:34 PM
04-22-2008, 10:47 PM
04-22-2008, 10:48 PM
04-22-2008, 11:00 PM
04-22-2008, 11:10 PM
04-22-2008, 11:50 PM
my gym has a seated machine that does this. I effing love it! Ill try and grab the name of it tomorrow.
04-23-2008, 12:21 AM
This is pretty much the best pure short-head of bicep exercise I can think of, but it's not good for mass building by any means.
Going from a spider curl to this exercise is kind of like going from a standing curl to a spider curl. The activation of the certain parts of the bicep generally depend on where the humerus is angled in respect to the torso.
For example, in order of highest brachialis/long-head activation to highest biceps/short-head activation, a general order of exercise is as follows:
1)Incline hammer curls. 2) Hammer curls. 3) EZ Bar curls. 4) Barbell curls. 5) Preacher curls. 6) Spider curls. 7) Teh SEARZ KURL!
04-23-2008, 06:23 PM
04-23-2008, 08:26 PM
04-23-2008, 11:39 PM
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