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Preacher Curls for Ultimate Biceps Mass?

Steve doing incline curls

Q: I’ve seen lots of recommendations, even in some studies, for preacher curls as a great biceps builder. Where does it fall in Positions of Flexion? Is it a stretch exercise?

A: You do get some biceps elongation loading, but to fully stretch the biceps, the upper arm should be behind your torso, as in an incline curl… [Read more…]

Filed Under: X Files Tagged With: arm routine, arm workout, biceps, biceps exercises, biceps workout, ideal biceps exercise, POF, positions of flexion

Moment of Bodybuilding Zen 227: Arnold’s Young, Defiant Double-Biceps

Young Arnold in a double biceps pose and wearing slacks

Great shot of young Arnold daring his boss to fire him as he shows up to the office shirtless yet again. [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, biceps, bodybuilding zen, speed sets

Moment of Bodybuilding Zen 223: Arnold Walks Looking Huge

Arnold guest posing in Belgium in 1971, photo by Christine Zane

Here’s a classic shot of Arnold looking incredible, leaving a party because it’s obviously too damn cold… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, biceps, bodybuilding zen, genetics

Moment of Bodybuilding Zen 216: Arnold Blasts Biceps

Arnold using a biceps blaster at his peak

It was no secret that bodybuilders in the Golden Era favored low-carb diets, which could be constipating. The Weider Bowel Masseuse that Arnold is using here helped by gently compressing the abdomen to kick-start peristalsis… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, biceps, bodybuilding zen, mass building, POF, positions of flexion

The Best Preacher Curl for Biceps Mass Safely

Demonstration of dumbbell preacher curls in the stretch position

Drug-Free Mr. Universe and biomechanics expert Doug Brignole was against using the preacher curl for biceps mass. [Read more…]

Filed Under: X Files Tagged With: best biceps exercise, biceps, biceps exercises, biceps workout, preacher curls

Hammer Trick for Bigger Biceps

Steve demonstrating incline hammer curls

Q: For some reason I can’t feel standing hammer curls. I’ve tried them one arm at a time and even on an incline bench. Is there a variation to get that aspect of biceps development?

A: While hammer curls do hit the biceps, they also bring in the brachioradialis, the muscle on the tops of your forearms, as well as the brachialis, the muscle that snakes under your biceps and can enhance peak… [Read more…]

Filed Under: X Files Tagged With: biceps, big arms, forearms, hammer curls

Barbell Curls for Arm Mass?

Steve doing heavy barbell curls

Q: I’ve always liked the feel of barbell curls over dumbbells. More control maybe? Are they really that inefficient? Should I go to dumbbells for better gains? [Read more…]

Filed Under: X Files Tagged With: arm mass, arm size, biceps, biceps exercises, biceps workout, curls

Moment of Bodybuilding Zen 196: Danny Padilla’s Double-Biceps Perfection

Danny Padilla in a most muscular pose

Even at only 5’2”, Danny Padilla was still one of the greatest bodybuilders of the Golden Era. Here he is, looking like the perfect Tesla hood ornament. Elon? [Read more…]

Filed Under: X Files Tagged With: biceps, big arms, bodybuilding zen, danny padilla, perfection, STX, stx method

New Twist on Biceps Mass

Jonathan spotting Steve for hammer curls

Most bodybuilders use palms-up curls to target the biceps and a neutral hammer grip to better activate the brachialis, the muscle that snakes under the biceps, as well as the brachioradialis, the muscle on top of the forearm.

A recent post by respected researcher Chris Beardsley may have us rethinking that conclusion and our biceps workouts… [Read more…]

Filed Under: X Files Tagged With: best biceps exercise, biceps, biceps exercises, biceps mass, biceps workout, bigger biceps, Chris Beardsley, ideal biceps exercise

Moment of Bodybuilding Zen 173: Larry Scott’s Beach-Ball Biceps

Larry Scott at the beach flexing his biceps for a girl

Larry Scott’s guns aroused attention everywhere in the ’60s, especially on the beach. Ladies would swoon as they walked up to him and asked, “So exactly how did you shed all of your body hair?” [Read more…]

Filed Under: X Files Tagged With: biceps, biceps shape, big arms, bodybuilding zen, density training, larry scott, mr. olympia, STX, vince gironda, vince's gym

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