2 sets once per week. But thats after 5x5 of reverse curls.
Also do weighted WG pullups and BB rows on a different day, but never really feel that too much in the bis.
Last night as I lay down in bed I was absent mindedly stuffing around with movements of the elbows, wrists, biceps etc, just loosening them up for no particular reason.
Then I noticed if you hold your wrists up and rotate them side to side you get an interesting movement of the bicep muscle. Hard to explain, but the bicep contracts in a different manner than when doing the normal curl motion. It's worth adding weight to the new movement I thought. I'm gonna explore that.
Cool story broze and brozettes?
Try close grip chins and you'll fell it a lot more in the bis than pullups.
The main movement of the bicep is to supinate the wrist which is what you are doing so yes it will help get a full contraction
Last night as I lay down in bed I was absent mindedly stuffing around with movements of the elbows, wrists, biceps etc, just loosening them up for no particular reason.
Then I noticed if you hold your wrists up and rotate them side to side you get an interesting movement of the bicep muscle. Hard to explain, but the bicep contracts in a different manner than when doing the normal curl motion. It's worth adding weight to the new movement I thought. I'm gonna explore that.
Cool story broze and brozettes?
Last night as I lay down in bed I was absent mindedly stuffing around with movements of the elbows, wrists, biceps etc, just loosening them up for no particular reason.
Then I noticed if you hold your wrists up and rotate them side to side you get an interesting movement of the bicep muscle. Hard to explain, but the bicep contracts in a different manner than when doing the normal curl motion. It's worth adding weight to the new movement I thought. I'm gonna explore that.
Cool story broze and brozettes?
Try close grip chins and you'll fell it a lot more in the bis than pullups.
The main movement of the bicep is to supinate the wrist which is what you are doing so yes it will help get a full contraction
do you mean palms facing eachother. like a hammer curl?
No bud....your wrists are meant to stay rigid for hammer curls. I'm talking about rotating the wrists, twisting so that the position of the palms alternates.
Imagine turning the dial on one of those old fashion TVs (that prob became extinct 15 yrs before you were born lol). Twist in one direction then back the other way.
That's as far as I go bro. You're gonna have to wait another 3000 posts before you read anything even remotely informative from me.
Barbell curl
incline db curl
cable ez curls
peacher curls
rev grip close grip chins
Best exercises for biceps...train them heavy for a few sets then smash them with lighter weight more reps for a few sets...easy as..
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