dont forget the...

for those of you who may be lagging on your bi development, try adding rev preacher curls to your bi routine. this is designed to take your back completely out of the excercise and emphisize your bi and forearm

also, instead of doing regular standing hammer curls, do the following if your gym has this, if not see plan b

plan a- this should be used as a finishing excercise or 2nd to last as it will seriously blast your arms- i will add that you should use caution and start with a light wgt, going to heavy in the correct position may cause a serious tear- please use caution

for this excercise you need a standing preacher bench and will use the flat side, chest against the arch side. as you lean over, start with your arm in the upper position with d.b. in hand. You are using the same motion as a hammer curl, but coming up and down, not going accross your body.
Lower the d.b. slowly all the way down for a full stretch and return to a 45 with a squeeze and repeat. if you are hitting 10-12 reps, increase your wgt. Remember to keep your arm straight as you are not doing a concentration curl, dont cheat!

Plan B- if you dont have the preacher bench you can use an incline bench. face the pad (use a towel cause who the hell knows if the dude before you showered) and plant your forehead to the pad. Keep the incline around 45, enough so that you dont hit the floor, but have a deep enough incline. Start with both d.b. in the upper position and lower, keeping the arms straight like a hammer curl, not a bicep curl.

in each form, you will feel it if done correctly and slowly. remember to start with a lower wgt to get the feel

good luck

Originally Posted by Vaporeizied

for those of you who may be lagging on your bi development, try adding rev preacher curls to your bi routine. this is designed to take your back completely out of the excercise and emphisize your bi and forearm

also, instead of doing regular standing hammer curls, do the following if your gym has this, if not see plan b

plan a- this should be used as a finishing excercise or 2nd to last as it will seriously blast your arms- i will add that you should use caution and start with a light wgt, going to heavy in the correct position may cause a serious tear- please use caution

for this excercise you need a standing preacher bench and will use the flat side, chest against the arch side. as you lean over, start with your arm in the upper position with d.b. in hand. You are using the same motion as a hammer curl, but coming up and down, not going accross your body.
Lower the d.b. slowly all the way down for a full stretch and return to a 45 with a squeeze and repeat. if you are hitting 10-12 reps, increase your wgt. Remember to keep your arm straight as you are not doing a concentration curl, dont cheat!

Plan B- if you dont have the preacher bench you can use an incline bench. face the pad (use a towel cause who the hell knows if the dude before you showered) and plant your forehead to the pad. Keep the incline around 45, enough so that you dont hit the floor, but have a deep enough incline. Start with both d.b. in the upper position and lower, keeping the arms straight like a hammer curl, not a bicep curl.

in each form, you will feel it if done correctly and slowly. remember to start with a lower wgt to get the feel

good luck

This is good advice.

Reverse preacher curls I think might also be called "Scott" Curls after Larry Scott.

I started doing them and boy do they work.

with the dbell its a bitch, especially done as a closer

Originally Posted by Vaporeizied

with the dbell its a bitch, especially done as a closer

I have been sick lately and have had to tone down my intensity a bit but once I am back to one hundred percent I plan on doing the dumbells as my last bicep exercise and just burn the hell out of them.

oh, sorry to hear. not too fun-

yea, if you have the rev preacher at your gym, keep that arm pinned to the pad.

D, no joke, these blasted my bi's, do them slow and flex when your arm is at a 90. try to keep from curling and keep the hammer motion in mind, like Danielson, Up, Down

i dön't like doing isolation exercise on my bi
They get this wierd bulge look in one spot.
I only do chin ups and i get a nice looking arms like terrel owens, a very even looking stretched out bulge
And if you do any sports, you want to focus on tri anyways

Originally Posted by mancini

i dön't like doing isolation exercise on my bi
They get this wierd bulge look in one spot.
I only do chin ups and i get a nice looking arms like terrel owens, a very even looking stretched out bulge
And if you do any sports, you want to focus on tri anyways

you want to focus on tri anyway if you do any sports???

so having a defined tricep or strong tricep helps you in football? shit, i need to call my old coach because we ran worked legs and chest most of the days

how does having a defined tri or strong tri help you in golf, bowling, tennis, baseball hockey etc-

sorry bro but that comment just makes little sense


ps t owens is over priced, out dated punk. he has nice arms from carrying the box of tissues around for the past 4 years- WAAAAAAAAAA

just retire already

ahh hahahaha.

anyway im working on the V on my back. n i also need to work on my shoulders, any routine recommandation?

Originally Posted by Vaporeizied

you want to focus on tri anyway if you do any sports???

so having a defined tricep or strong tricep helps you in football? shit, i need to call my old coach because we ran worked legs and chest most of the days

how does having a defined tri or strong tri help you in golf, bowling, tennis, baseball hockey etc-

sorry bro but that comment just makes little sense


ps t owens is over priced, out dated punk. he has nice arms from carrying the box of tissues around for the past 4 years- WAAAAAAAAAA

just retire already

jeebus Vap, ruthless...

Originally Posted by BananaClip

ahh hahahaha.

anyway im working on the V on my back. n i also need to work on my shoulders, any routine recommandation?

One exercise that has really helped me widen my delts has been doing standing military presses with a barbell. It hits the front and side delts well. You can also do lateral raises with dumbells and front raises with a 45 plate as a superset if you really want to burn your muscle out.

For rear delts, I am at a loss, I usually just hit up the pec fly machine that is ajustable and put the bars all the way in the back postion and sit facing the machine and do what I can best describe as a reverse pec fly.

If anyone has any other good exercises for rear delts I would appreciate the input.