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Best exercise for biceps?? Im a lifting nut and always have been wondering what the best exercises are. I am trying to figure out what the best exercise is for biceps? Ive done a little bit of research and results are so far pointing towards chinups. The articles i read were saying that chinups are a more efficient exercise to workout the biceps than curls. This is another implementation into my workout so check back in a few weeks and ill share my results. In Exercises Asked by WIUtone... 3 Answers (0 videos \| 0 audios) 195 Views 1 month ago Report Abuse Email to Friends Add to Favorites Question Badge Use this LiftItBuddy question badge in blogs, websites, forums. Copy and paste the HTML below:

Best exercise for biceps??

Im a lifting nut and always have been wondering what the best exercises are.

I am trying to figure out what the best exercise is for biceps?

Ive done a little bit of research and results are so far pointing towards chinups. The articles i read were saying that chinups are a more efficient exercise to workout the biceps than curls.

This is another implementation into my workout so check back in a few weeks and ill share my results.

In Exercises Asked by WIUtone...

3 Answers (0 videos | 0 audios) 195 Views 1 month ago

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Here is a picture of the motion-notice the arms look like I'm curling the bar Answered by Stephen... 1 month ago Report Abuse ��Date Added: 1 month ago Add comments Rate Now: Average Rating: 0.00 / 0 ratings Answered by StephenSharpe 1 month ago
MY advice is the biceps ladder. It is a workout routine that involves a full body curl. Lie down on your back in a squat rack, with the safety bars in on one side, at a level where you can grasp it while on your back. Place your hands shoulder length apart, with palms facing yourself. Curl up on the safety bars. Do this until failure. Then move the bar up. Repeat failure, and keep working to you have gone all the way up the side of the squat rack. The goal is to go all the way up and all the way down. Dont worry about cheating the elbows forward when your curling up, the muscle is build on the negative motion of the exercise. Do this and since this exercise is intended to keep the elbows in the front of your body, add bicep exercises that place the elbow behind your body. A routine that I have done is this: Biceps Ladder Wide grip barbell curls 3X8 Close grip barbell curls 3X8 Classic Barbell Curl 3x8 Incline curls 3x8 Behind the body cable curls: Grab a cable with a d pad. Place it on the lowest setting. Grab the handle with a palm forward grip, with your body facing away from the cable. Keeping the elbow stationary and behind your spine, curl until failure, 3 sets. Answered by Stephen... 1 month ago Report Abuse Add comments Posted by:WIUtonengrown Date Added : Jul 1, 2010 Sounds like a great idea. is there any way you could upload photos, because i am confused on the motion Thanks Rate Now: Average Rating: 0.00 / 0 ratings Answered by StephenSharpe 1 month ago
The standard chin up is effective in hitting biceps. (The standard chinup is where the exercisor has their hands supintated - palms facing the exercisor - with a fairly narrow grip). I would incorporate chin ups into a bicep routine, but if you want some peaking biceps chinups alone are not going to do it. Here's a suggested bicep plan Standing Barbell curls 8-10 reps x4 Spider curls - single arm w/ biceps 8-10x4 Dumbell hammer curls 8-10 x4 Chinups - 3 sets One iteration of standard chinups which I have personally found effective is to try to lengthn the time under pressure. It is a lot more difficult than it sounds - but try to do the chinups as slowly as you can. Take 30 seconds going up, 30 seconds going down (without falling).... Try a few reps. And when you are done - STRETCH. Alternating dumbel Answered by Webmaster 1 month ago Report Abuse Add comments Rate Now: Average Rating: 0.00 / 0 ratings Answered by Webmaster 1 month ago

Here is a picture of the motion-notice the arms look like I'm curling the bar

Answered by Stephen... 1 month ago Report Abuse

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MY advice is the biceps ladder. It is a workout routine that involves a full body curl. Lie down on your back in a squat rack, with the safety bars in on one side, at a level where you can grasp it while on your back. Place your hands shoulder length apart, with palms facing yourself. Curl up on the safety bars. Do this until failure. Then move the bar up. Repeat failure, and keep working to you have gone all the way up the side of the squat rack. The goal is to go all the way up and all the way down. Dont worry about cheating the elbows forward when your curling up, the muscle is build on the negative motion of the exercise. Do this and since this exercise is intended to keep the elbows in the front of your body, add bicep exercises that place the elbow behind your body. A routine that I have done is this:
Biceps Ladder
Wide grip barbell curls 3X8
Close grip barbell curls 3X8
Classic Barbell Curl 3x8
Incline curls 3x8
Behind the body cable curls: Grab a cable with a d pad. Place it on the lowest setting. Grab the handle with a palm forward grip, with your body facing away from the cable. Keeping the elbow stationary and behind your spine, curl until failure, 3 sets.

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Posted by:WIUtonengrown Date Added : Jul 1, 2010

Sounds like a great idea. is there any way you could upload photos, because i am confused on the motion

Thanks

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The standard chin up is effective in hitting biceps. (The standard chinup is where the exercisor has their hands supintated - palms facing the exercisor - with a fairly narrow grip).

I would incorporate chin ups into a bicep routine, but if you want some peaking biceps chinups alone are not going to do it.

Here's a suggested bicep plan

Standing Barbell curls 8-10 reps x4
Spider curls - single arm w/ biceps 8-10x4
Dumbell hammer curls 8-10 x4
Chinups - 3 sets

One iteration of standard chinups which I have personally found effective is to try to lengthn the time under pressure. It is a lot more difficult than it sounds - but try to do the chinups as slowly as you can. Take 30 seconds going up, 30 seconds going down (without falling).... Try a few reps.

And when you are done - STRETCH.
Alternating dumbel

Answered by Webmaster 1 month ago Report Abuse

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