Normally I don’t advocate overtraining arms. I believe in many cases less is more when it comes to arms, but every once in a while giving your biceps a good hammering is quite beneficial.
I use this workout maybe every 6 weeks or so just to get loads of blood into the biceps, hit them from different angles and just have fun with it. Biceps are always a fun muscle to train and its always a nice feeling looking in the mirror and seeing your arms pumped to the max.
Although I have called it a bicep workout, this is infact and forearm workout as well. It will hit your brachialis, brachioradialis and most of the muscles in your forearm responsible for gripping and rotating the wrist.
So lets take a look at the workout.
Incline Dumbbell curls:
The method in which we will do these is as you see in the video, 1 arm at a time. However rather than just doing 5 each arm you will do 12 each arm, then without putting the dumbbells down go back to the first arm and do 10 each, then 8, then 6, then 4. So you are alternating the arms you use to do full sets but still holding the dumbbell with the non-working arm. This is extremely taxing on the forearms and will really pump them up. It is also good on the bicep as you have an isometric contraction at the point where the bicep is at maximum length so you are still working the bicep in a manner it would not normally be worked. These are a great warm up. Let me warn you though after the 8 rep set it starts to get very painful! Do this full thing twice and we should be nice and warmed up.
Heavy standing EZ bar curl – 4 x 6-8 reps
EZ bar curls are one of the best bicep exercises for mass in my opinion. They allow you to use a good heavy weight that you wouldn’t be able to use on other exercises. I personally advocate doing 1 or 2 slightly cheated reps on the end of a set to get the extra reps out. Go to failure with perfect form then get another couple of cheat reps. This is totally different to using a weight that is too heavy and requires bad form from the start. Cheat reps are a useful training method that, if used correctly, can be very beneficial.
Spider curls – 3 x 10-12
Using a straight bar and slightly higher reps this is a great isolation exercise for the biceps. There is no opportunity to use your back or shoulders in this movement and keeps 100% of the tension on the biceps. Using a straight bar means maximum supination of the hands and therefore maximum tension and peaking of the bicep. The squeeze at the top of the rep is awesome on this exercise due to the angle that you are laying and the point at which the maximum tension hits.
Rope hammer curls – 3 x 6-10 reps
We will finish off the bicep workout with rope hammer curls. These are going to work the forearm and the brachialis to a large degree as the hands are more pronated and the tension is less on the actual bicep itself. It’s a great exercise for developing arm width and forearm mass.
So there you have it. A great workout to really blast your biceps. I strongly recommend doing these on a Friday night before donning a tight-sleeved shirt and hitting a club.
Keep training hard.