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  1. #21
    Naruto Guest

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    What's peoples bicep workouts? I'd like to think I've got a pretty good work out for shoulders, back, chest n that but I'm not really happy with my bicep workout. Currently it's:

    Normal grip standing barbell curls (EZ Bar) 3 sets 12/12/6-8
    Wide grip standing barbell curls (EZ Bar) 3 sets 12/12/6-8
    Hammer curls 3 sets 12/12/6-8
    Bicep curl 3 sets 12/12/6-8

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  2. #22
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    i wouldn't do both grips on the EZ bar, thats me though....

    i do;
    21's on the cable to pre exhaust/warm up with 3sets pretty light
    then working exercises are..
    seated curls
    barbell curls
    concentration curls

    sometimes chop & change it to interior hammers, rope curls or single cable curls il take out concentration for one of those if i do.
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    i like to do a bicep isolation exercise such as concentration curls before doing barbell and other things

  4. #24
    Naruto Guest

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    Quote Originally Posted by C. View Post
    i wouldn't do both grips on the EZ bar, thats me though....

    i do;
    21's on the cable to pre exhaust/warm up with 3sets pretty light
    then working exercises are..
    seated curls
    barbell curls
    concentration curls

    sometimes chop & change it to interior hammers, rope curls or single cable curls il take out concentration for one of those if i do.
    would u say im better off taking out the wide grip ez bar curls, and replace it with concentration curls but start off with concentration curls first? im lost as to what 21's are, and seated curls? is that normal bicep curls just seated? and what about interior hammers? have u got any links to show me what it looks like/a video or something?

    im off to the gym in about an hour to do some biceps but don't really know

    Quote Originally Posted by Stephan El Shaarawy View Post
    i like to do a bicep isolation exercise such as concentration curls before doing barbell and other things
    think im gonna add in concentration curls at the start too. how many reps/sets do u usually do?

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    Quote Originally Posted by Kebab View Post
    would u say im better off taking out the wide grip ez bar curls, and replace it with concentration curls but start off with concentration curls first? im lost as to what 21's are, and seated curls? is that normal bicep curls just seated? and what about interior hammers? have u got any links to show me what it looks like/a video or something?

    im off to the gym in about an hour to do some biceps but don't really know



    think im gonna add in concentration curls at the start too. how many reps/sets do u usually do?
    3 sets, 10-10-6-8

    the most important part of the rep is the negative part, its where you rip the most muscle, so low weight, and as slow going down as possible

  6. #26
    Naruto Guest

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    Quote Originally Posted by Stephan El Shaarawy View Post
    3 sets, 10-10-6-8

    the most important part of the rep is the negative part, its where you rip the most muscle, so low weight, and as slow going down as possible
    thanks bro. i will probly do it with 11/13 or 16kg lululu

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    ur not doing slow concrentration curls with 16kg l0l

    i just do 2 sets of dumbell curls after ive done my pull ups and dumbell rows really. thts back n biceps done
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  8. #28
    Naruto Guest

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    Quote Originally Posted by Shanger View Post
    ur not doing slow concrentration curls with 16kg l0l

    i just do 2 sets of dumbell curls after ive done my pull ups and dumbell rows really. thts back n biceps done
    lol for real will start off with 11kg n see what that's sayin

    what are dumbell rows?

    i can't lift my own weight so i can do like 1 set of 10 reps inside pull ups lol

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    Quote Originally Posted by Kebab View Post
    lol for real will start off with 11kg n see what that's sayin

    what are dumbell rows?

    i can't lift my own weight so i can do like 1 set of 10 reps inside pull ups lol
    i like doing them on the preacher thing, just one arm at a time with dumbbell, keeps strict form

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    21's>>>

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    Quote Originally Posted by Kebab View Post
    lol for real will start off with 11kg n see what that's sayin

    what are dumbell rows?

    i can't lift my own weight so i can do like 1 set of 10 reps inside pull ups lol

    Click here to watch the video on YouTube.

    slow and controlled tho, use a weight light enough for u to just use ur arm tho and minimise moving ur upper body for momentum
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    Quote Originally Posted by Shanger View Post

    Click here to watch the video on YouTube.

    slow and controlled tho, use a weight light enough for u to just use ur arm tho and minimise moving ur upper body for momentum
    That video's beast mode.

    Dumbbell rows are good. I tend to do a wider grip row and DB Rows, seem to have had fairly good results. DB Rows are tiring though IMO.

    Re. Bicep exercises, my favourite exercise is hammer curls. Used to love 21s, but rarely do them now. Hammers hit your forearms quite well too, get a nice squeeze at the top of the movement. Going to start doing standing barbell curls again too, especially negative reps. Last time I did biceps I did some and really felt it the next day.
    Last edited by Tommy; 2nd July '12 at 03:17 PM.
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  13. #33
    Naruto Guest

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    ohhhh that's what dumbell rows are @Shanger. i always thought that worked back for some reason lol

    will put it into my workout, probly do it with 13/16kg lululu looks quite hard

    thanks guise. what are negative reps? is it sets goin down, like 12/10/8 ?

    jus got back from the gym, fuck me concentration curls r hardd lol i tried the 13kg wasn't a hope in hell i was doin them properly so i put them back and jus done 9kg cos it was my last exercise and my bi's were sooo stiff lol painnn.

    i think its cos i done too many bicep exercises smh. really need to work bi's more tho its my weakest part i go inn when i do shoulders n chest

    jus whacked out a tin of straight tuna need to repairrr. i wanna do bi's again on thursday going tomorrow wed, thurs, fri tbh

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    Quote Originally Posted by Kebab View Post
    ohhhh that's what dumbell rows are @Shanger. i always thought that worked back for some reason lol

    will put it into my workout, probly do it with 13/16kg lululu looks quite hard

    thanks guise. what are negative reps? is it sets goin down, like 12/10/8 ?

    jus got back from the gym, fuck me concentration curls r hardd lol i tried the 13kg wasn't a hope in hell i was doin them properly so i put them back and jus done 9kg cos it was my last exercise and my bi's were sooo stiff lol painnn.

    i think its cos i done too many bicep exercises smh. really need to work bi's more tho its my weakest part i go inn when i do shoulders n chest

    jus whacked out a tin of straight tuna need to repairrr. i wanna do bi's again on thursday going tomorrow wed, thurs, fri tbh
    Get some fats into your system too bro.

    And yeah, it's a difficult row move IMO.
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    Quote Originally Posted by Kebab View Post
    ohhhh that's what dumbell rows are @Shanger. i always thought that worked back for some reason lol

    will put it into my workout, probly do it with 13/16kg lululu looks quite hard

    thanks guise. what are negative reps? is it sets goin down, like 12/10/8 ?

    jus got back from the gym, fuck me concentration curls r hardd lol i tried the 13kg wasn't a hope in hell i was doin them properly so i put them back and jus done 9kg cos it was my last exercise and my bi's were sooo stiff lol painnn.

    i think its cos i done too many bicep exercises smh. really need to work bi's more tho its my weakest part i go inn when i do shoulders n chest

    jus whacked out a tin of straight tuna need to repairrr. i wanna do bi's again on thursday going tomorrow wed, thurs, fri tbh
    dumbell rows are a heavy weight, and yes its a back exercise....

    negative part of the rep is the way down, say your doing bicep curls, the positive is going up, static at the top and then negative on the way down

    i always find volume training works my biceps the best but see whats best for you

  16. #36
    Naruto Guest

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    Quote Originally Posted by Tommy View Post
    Get some fats into your system too bro.

    And yeah, it's a difficult row move IMO.
    Yeah yesterday I had 6 slices of garlic bread with it.

    Today I put mayo and sweetcorn in my tuna too, but after a workout I feel better when I have pure tuna. Will have a pack of super noodles later and some of them pepperoni n cheese sliced baguette things u get 2 of for a pound in iceland >>

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    Quote Originally Posted by Kebab View Post
    Yeah yesterday I had 6 slices of garlic bread with it.

    Today I put mayo and sweetcorn in my tuna too, but after a workout I feel better when I have pure tuna. Will have a pack of super noodles later and some of them pepperoni n cheese sliced baguette things u get 2 of for a pound in iceland >>
    i dont even

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    Quote Originally Posted by Kebab View Post
    Yeah yesterday I had 6 slices of garlic bread with it.

    Today I put mayo and sweetcorn in my tuna too, but after a workout I feel better when I have pure tuna. Will have a pack of super noodles later and some of them pepperoni n cheese sliced baguette things u get 2 of for a pound in iceland >>
    Good to see you're eating healthy

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    Quote Originally Posted by Kebab View Post
    Yeah yesterday I had 6 slices of garlic bread with it.

    Today I put mayo and sweetcorn in my tuna too, but after a workout I feel better when I have pure tuna. Will have a pack of super noodles later and some of them pepperoni n cheese sliced baguette things u get 2 of for a pound in iceland >>
    Stop getting your off-season diets from Lee Priest.
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    bannana and gainer shake before workout >>>>>>>>>>>>>>>>>>

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