Other Exercises Similar to Bicep Curls If you like the bicep curl and the results you get from it, here are a few more exercises you might want to try. Isolate your biceps to build mountainous peaks with standing cable curls. We appreciate the video demonstrations, which show how the workouts kick butt and get you huffin’ and puffin’! While you may perform biceps curls often, you might be making some common mistakes. Yesterday I ended up having a bad foot day and wasn't home most of the day, so I skipped a day. Post your opinions pleassssee Don Mega cuts like a woodchip grinder. That was only 50 lbs. Exercises in a bicep workout often include elbow curls using a barbell, free weights, resistance bands or cables. If you keep doing the same curls over and over your muscle's will take a long to to build up (research muscle memory). You have a desk job and can only do exercises in the morning and at night so you pick the first method. What you need to do is multiple exercises. Several variations exist, and each has its perks. Fix it: If you can't slow down enough on your own, decrease your weight a bit in order to better control the lowering phase of your lift, Becourtney says. Be glad Trish didn’t do a set, she would have stopped at 100 to be nice ahah! Great way to end the work out!!! Again, appreciate all the tips. diagnosis or treatment. Really enjoying reading about different training exercises. Read more: 12 Cable-Machine Moves That Build Muscle and Torch Calories. used as a substitute for professional medical advice, Terms of Use That means speeding up the lifting part and slowing down while lowering portion will help you build more strength. > Would doing 100 curls per hand everyday with 5kg dumbles That’s normal. I finally got around to my bicep day and finished off my work out with this. And with so many variations, you might not even realize you're making a mistake. gonna give it a try..thanks once again! thank’s lee i will try that it look’s great. I feel like a monster now! Place the back of your right upper arm against the inside of your right thigh. If gaining biceps strength and size is your goal, do concentration curls. Gender ♂ Male ♀ Female. That 100-rep bicep finisher looks like it would be a killer. Fix it: Using a mirror, focus on keeping the elbows pinned to the sides of your body, keeping a straight back, too. Rest about 90 seconds between each set. and do i have to use a machine, by the way cool workout for your arms man thanks. This is awesome. This is a good idea to do once you are at the advanced level and need some new stimulation, but I prefer slow negatives instead of high reps…IMO. The weights are going to be light here because it is a high rep / high volume exercise and it’s also being done at the end of the workout when you’ll be fatigued from doing the heavier exercises prior. Or you might begin to swing the weights around more toward the end of your set, as you begin to fatigue. the wife should of “smacked” ya a good one at the end to see if you managed thru the curls without a spot…( would of been humoris anyway)..good burn tho Lee!! Biceps Muscle Workout. Great tip Lee… Arms day for me tomorrow, I’m gonna try it! Also, focus on activating your core in order to keep a neutral spine and avoid arching. Crazy pumps on that method! Delgadido. Each exercise provides a video demonstration and detailed instructions. Cables provide something that free weights don’t, constant tension on both the upward curl and … © Lee Hayward - Total Fitness Bodybuilding. Make sure you're not making any of the following errors, and if you are, take the time to address them. Your biceps will be screaming with pain, and they’ll be “pumped to-be-jesus” but this kind of stress will help force those suckers to grow! Dumbbell curls, barbell curls, drag curls, and reverse curls are just a few examples. Hi just wondering i should do this after every workout for three to four weeks, so four times a week yeah? Fix it: Keep your wrist in a slightly flexed position that you're able to maintain throughout the movement, says Becourtney. It’s an absolute killer. Just make sure you aren't hyperextending or locking out your elbows at the bottom. Note that we are focusing on a prominent supination to allow for maximum long head activation at the peak flexion of the movement. Good job Lee! Would this work? Great arm blast! I do 250 before breakfast, 250 … If you want a crazy, illogical, bicep curl challenge, then give this a try my friend! Using momentum in order to complete a biceps curl is among the most common mistakes, says Sam Becourtney, physical therapist at Bespoke Treatments in New York City. I want to keep on pushing the envelope to see where it will take me. Keeping the arm attached to the thigh, lower the weight back down slowly to start. The first set or two you should be able to get all the reps on your own, but for the later sets you’ll need a spotter to help you grind out all 20 reps per set. Keep at it buddy, You will win the Altantics and be lean just in time for summer on George Street! HEY LEE what if i have no way to get a spotter, can i do negatives instead? If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com. Often, people begin to rely on the momentum when they select a weight that's too challenging. or partials? When compared to cable curls, barbell curls, chin-ups and EZ-bar curls, concentration curls — which are performed in a seated position with the curling elbow propped up on the inner portion of the knee — have shown significantly higher biceps activation than the others, according to August 2014 research from the American Council on Exercise (ACE). So, after I do these muscle groups in a single workout, I would go to a chest press machine and do 5 sets of 20 reps for 100 total sets. Would this finisher work with Cable curls? While the dumbbell biceps curl is great for working each arm in isolation, when you really want to increase the weight you’re lifting it’s best to use a barbell. Your question prompted me to write an answer for multiple reasons. The biceps muscle on the front of your upper arm crosses both the elbow and shoulder. Olly: Hey LeeMy gym, is shit, and does not have a preacher curl machine, or even bench.Would this finisher work with Cable curls? The gym you train at has a huge impact on your overall results. I found that less is more with biceps and triceps. could do this at home. After you complete your repetitions, repeat on the other arm. , To shut these people up please post your opinion on this subject. Whether you're looking for strength or size (or both), bicep curls are a great exercise to incorporate. If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. the hair is great by the way! Use of this web site constitutes acceptance of the LIVESTRONG.COM If it wasnt for your videos and tips i woudn’t got this far thanks! Hello from across the pond (UK), gotta say, this is one of the best blogs I’ve read so far. Can I use this type of method after my chest day workout? Hey Lee, I am not sure if you have said this somewhere else on your website, but what are the measurements of your arms? 03-05-2007, 09:27 PM #6. By the way, if you can’t get a spot, is it OK to reduce the weight in the last three sets in order to complete the 100 reps? For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because I’ve already been training for a long time. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a sufficient number of reps. Really enjoying reading about different training exercises. Looking fwd to hearing from you soon… n keep up the good work! But you should seriously consider joining a better gym. Thanks. I would only do this sparingly. I was using the easy bar not like the machine you were using. Educational use only your elbow flexors to bring the weight all the way cool workout for your man. 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