Mine is close grip BB curls
12 ounce curls.
Preacher or Scott bench EZ curl bar curls with a partner. Go to complete failure and then have your spotter help you get 7-10 negatives. Craziest vasularity and burn I ever got on that body part.
Training around a jacked up neck.
ive always been a big fan of hammer curls. Doesnt hurt my wrists like with most str8 barbell curls, and when done with proper form both my fore-arms and biceps get an amazing pump.
Only draw back is it's easy to cheat and a lot of people do some wacky variations.
i think for mass i like barbell curls with some weight for iso i like db precher curl but i use the flat side of the benchtake the seat off.and all so for a burn out to get pump like crazy i do 21s with the bb to faluire.
Drag curls. Only done them a few times but I like the feeling so far.
reverse grip bb curls & neutral grip chins
definitely db preacher curls.
20 reps of chin-ups,
3 x 10 bent over barbell rows,
15 reps of pull-ups,
2 x 12 face pulls,
3 x 10 barbell curls
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
Current lifts: Squat: 545 | Deadlift: 600 | Bench: 425 | P. Clean: 325 | Press: 285
i keep reading about these drag curls what is that and how do you do them?
i have huge bis when flexed but when not flexed they do not look good.how can i get those big guns like those guys that are just busting out of there shirts just walking arround not flexing?
Always gotta go with negatives. I especially like them rest-paused. Specifically, I love me the seated ez bar curls going heavy with negatives. I unfortunately have been having a serious problem with these as it hurts my ribcage a lot to sit by the chair; unbearable. Now, it's between the iron cross curls on cables or barbell curls. Only problem is my range of motion on the cable curls - when I spread my arms I can't straighten them due to the 2 cables not being far enough from each other.
I used to love hammer curls, but not for bicep work. I did them to support my shoulder cuff and prevent irritation from pressing movements (not to imply I don't still love them, just not a staple).
I wish I could find a good exercise for exclusive bicep isolation. My forearms come close to exploding on every bicep exercise I can think of. Any ideas?