Best Bicep Strength Builder If Bars Not Available?

  1. Best Bicep Strength Builder If Bars Not Available?


    OK so I want to increase my bicep strengh but don't have barbells or EZ bars of any kind.

    What would you recommend? I will be doing low reps with high weight...

    Regular Dumbbell Curls?
    Incline Dumbbell Curls?
    Hammer Curls?
    Concentration Curls?
    Barbell Curls?


  2. Chin ups

  3. ^^^this. Best answer
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  4. Just out of curiosity, are you a boxer, baseball player or some sort of fighter?

    Anyhow, Chip Ups with a good static hold, slow negatives and added weight should be your best bet...
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  5. To be clear, OP, you use an under hand grip for chin ups. Palms facing you as you grip the bar. Bring your grip in close too.

  6. Quote Originally Posted by TexasGuy View Post
    To be clear, OP, you use an under hand grip for chin ups. Palms facing you as you grip the bar. Bring your grip in close too.
    ^ This too.
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  7. Or a close grip lat pulldowns, again with palms facing you.

    But really if you can execute decent chin ups, it's probably the better choice.

    Edit* you probably don't have access to that if you don't have access to bars. Nevermind lol.

  8. Quote Originally Posted by PumpHouse View Post
    Or a close grip lat pulldowns, again with palms facing you.

    But really if you can execute decent chin ups, it's probably the better choice.

    Edit* you probably don't have access to that if you don't have access to bars. Nevermind lol.
    Nah man. They sell them there chin up bars at the walmart! Lol

  9. Quote Originally Posted by boogyman View Post
    Chin ups

    Weighted ^^^
    and I used cheat curls (use a little slop) but lower with control

    Other than that, heavy cable rowing ie: back/lat movements

  10. Quote Originally Posted by PaulBlack View Post
    Weighted ^^^
    and I used cheat curls (use a little slop) but lower with control

    Other than that, heavy cable rowing ie: back/lat movements
    I assumed, perhaps incorrectly, that by asking the questions OP has in the past few weeks that maybe his level of training is not up to the level needed for weighted chins.

  11. Quote Originally Posted by boogyman View Post
    I assumed, perhaps incorrectly, that by asking the questions OP has in the past few weeks that maybe his level of training is not up to the level needed for weighted chins.
    Well, hard to say actually and you may have a point too kiddo, as I did not really ask how many reg chins he/OP could perform, but my guess, with a guy tall and leaner, (6'2" #190) judging by his stats marks, is that he might could do a sets of multi reps. As he sounds/appears to be more like a puller. Even adding say #2.5 #5 pounds to the BW, can cut the reps down and add more intensity and power.
    Another thing that I have learned about myself & chins/pullups is, the body can adapt pretty quickly to "just BW" work and almost stagnate there, but if you add extra weight, little by little, (I was able to eventually work up to adding #100 to my #235 BW for 2 really tough reps.) After that cycle of progression, my reg BW only rep count, finally went up to around 15-16 reps. I have still not been able to do crack 20 full reps in one set.
    Chins too, are great for guys under #200BW.

  12. It isn't about finding one exercise which will do the job. It is about having enough tools to cycle between until you get there.

    Good bicep exercises: Chin ups, dumbbell curls with varying grips (hammer, offset, reverse, supinated, zottman) as well as bench at varying angles i.e. upright, 45 degree incline, 80 degree incline etc.

    Others; spider curls, concentration curls. There are loads.
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  13. Definitely standing single arm isolated concentration curls... on an incline. Haha

    Anything but curls will build strength.

  14. Skip all the ridiculous plethora of curls. If you have a decent back routine including chin ups and pull ups that is plenty to grow your biceps as large as you'd like as long as you use plenty of resistance and plenty of time under tension.
  

  
 

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