I never get sore biceps when I do these. I only feel it in my forearms. How can I more effectively isolate my bicep during this exercise. Help me out IST PLEASE!
I never get sore biceps when I do these. I only feel it in my forearms.
I never get sore biceps when I do these. I only feel it in my forearms. How can I more effectively isolate my bicep during this exercise. Help me out IST PLEASE!
1. Lean against a wall and keep your back flat to it.
2. Arm-blaster harness. You'll look dumb as shit but it works.
>Inb4 "Arnold-tard"
>Arm-blaster harness.
Genuinely intrigued... looking into it. Thanks
You only look dumb if you have small arms
>2. Arm-blaster harness. You'll look dumb as shit but it works.
Or, he could just do preacher curls, most gyms have a preacher curl seat or a machine.
was just thinking this today as my forearms were giving out without my biceps being done, seemed like no matter what different positions I tried it was all the same, although I did feel it a bit more when I squeezed my elbows into my side
Your forearms are the weak spot. Just keep doing it until they catch up and after they have caught up they are no longer the limiting factor or weak link in the movement and you get more bicep stimulation rather then forearm stimulation. Just be patients and keep doing them. And forearm gains are glorious in general so that's good shit
This isn't bad advice. A little cheating done in the right way gives stimulation rather then take it away.
Like others have mentioned, your forearms are too weak. Kneel next to a bench, place forearm on bench with wrist over the edge, how much dumbbell weight can you hold with your wrist facing up vs down? I can hold 40 pounds for 30 seconds with my hand facing down and even more with hand up. Never have forearm problems.
similar issue here. Just experiment with lifts until you find the ones that engage your biceps the best. For me it's hammer curls, chinups, and wide grip bb curl.
Just do preacher curls instead
Keep your upper arms parallel with your midsection. Don't allow them to go behind you.
Slow down the eccentric
Focus on squeezing the muscle at the top
Have your elbows come in front of your shoulders
When you do them standing the bicep is at it's lowest point of tension when it is fully stretched. You have to do them like this
uh.. bicep sisters? how do i avoid this from ever happening? i can curl 35lb dbs with strict form but this shit scares the frick out of me.
do something that your body was meant to do instead lmao
The body can do anything you ask it to, that's why we're on the top of the food chain. Please elaborate what the body is "meant" to do?
i remember when my fist detatched and rocketed into a bear. truly my body can do anything
Not with that attitude you won't
Never do mixed grip deadlifts or preacher curls, every video I've seen of this happening has been on these two exercises with heavy weight on full extension
> MFW I do both mixed grip deadlifts and preacher curls
what about hammers are they okay
Hammers are really just half a row. If you are doing rows already they're not necessary.
Are concentration curls ok?
>don't do mixed grip deadlifts
Just let the arms hang: don't create tension on the tendon and you'll be fine.
Same. I just do more reps and do- extra chinups during the day after my workout and tell myself to be patient.
Don't do preacher curls, it's a moronic exercise and just asking for it.
Dont use gear
1. Warm-up
2. Do medium to high reps
3. Don't bounce off the bottom
4. Don't do drugs
5. If you're still a pussy about it, just don't let your forearm extend past 90 degrees
And no, don't just skip them like the other bonelets are saying, they're a great movement when done correctly
First off, dont be a dumbass trying to 1RM preachers using 135lb like in the video. He clearly is using way more weight than his biceps can handle at full extension.
Also understand that preacher curls using a bar like the video is very different in how the biceps are worked compared to a preacher machine. Preacher machine will be much more useful if you are looking to squeeze at the top while having less stress on the tendon at extension. Using a bar, make sure you do not ego lift and I would recommend using a weight you can do 8-12 reps of slow and controlled. Keep lower reps to exercises that dont run the risk like in the video
Don't perform heavy 1 reps with exercises thay are specifically designed to put the muscle in the least efficient position possible. Preacher curls are specifically designed to be an incredibly inefficient way to move heavy weight. It helps with isolating the muscles hut filters morons.
impossible without sticking needles in your butthole or being ddt + lead huffing mom tier deformed genetic refuse
Just don't train biceps to failure.
Mentzer said the first rep is most dangerous because there is the most force production.
This is shameful because 135 for a preacher curl isn't even super heavy. I can do 125 for a few reps no issues.
Pussy.
DYEL bro?
Would resistance band preacher curls be good? They would deload at the bottom when the tendon is under the most stress and the bicep isn't even working, then load more when the bicep is activated throughout the ROM.
Lean back and get the bar away from you on the way down
More weight and cheat reps. Thank me later.
bayesian or behind the body curls
try intensity techniques as well, myorep match or dropsets are killer
Train with dumbells, don't go too heavy. Focus on the bicep.
It ain't hard.
idk why but this hurts my wrists
>uhhhh lifting hurts
So? little b***hes i'm so tired of you
just... I don't know... like, RECOVER? Boom, problem solved
can I kindly request an answer from someone who's parents aren't brother and sister?
I Pierce Brosnan'd your mother
Focus on eccentric.
Or try 21's.
Or try seated variation with lots of reps, lowering weights each time you failured until bare barbell left.
I am the exact opposite, my biceps fricking burn doing any pull movement except wide grip rows
But I like the preacher curl machine. Dropsets for my bis have never been easier.
Honestly, just use straps. This will trigger most people but you can always train forearms seperately if you need to make them stronger. If your goal is to work the biceps first and foremost then just do whatever you need to get the best results.
can OP or someone else confirm if the burning sensation in what feels like the forearm bones is what you are referring to?
I swear it feels like the pain is on my ulna or that the bone is digging into my muscles from the inside when curling, what gives
same bruh
I mentioned this issue in qtddtot and a few people recommended me to do carpal tunnel wrist stretches, I can report the pain is still there but it has lessened from “is my arm about to snap?” To “owy”, I also have switched to exclusively using an ez bar which also seems to help.
I never feel it in my biceps either and the hard part of the lift is the part that's really tough on the forearms. You know that brief part of the lift where it's extremely hard and your rep fails there? Everything up to that is forearm, only the top portion is bicep. Because of the way the levers work, the longer the arms you'll get even less bicep work from it.
Because of this, I know that intentionally shortening the range of motion would benefit the lift. It's like how going ass to grass doesn't make your quads work more because they relax and your glutes/hips/hammies take over at the bottom.
>inb4 some incoherent seething about his precious curl
Shut up lunk.
you take that back against ass-to-grass
you have to keep your shoulders back
See this reduces range of motion and that's exactly what I'm talking about. Full rom hurts it.
you have to use your biceps not your shoulders
not one mention of activly supinating?
It's not enough to be in a supinated position for some peoples depending on insertions of their other elbow flexors and the angle of their elbow(elbow valgus), you gottta be activly supinating into the bar.
I have a problem with some tendonitis in one of my forearms for several months now, and I need to find a bicep exercise that doesn't aggravate it worse. So far with experimentation it seems that light weight high rep (20) preacher curls gets pretty good activation without hurting my forearm. But any other suggestions would be great.
Maybe I should just quit curls for a while to allow the tendon to heal, but I don't want to throw away my natty arm gains because it takes me insanely long to get any growth.
have you tried any incline variations? also, bayesian curls are pretty good, i feel no forearm at all
I get that in my left forearm sometimes when doing hammer curls or reverse curls. Try doing L hangs (basically just a static hold of the top part of a chin up) I get pretty good bicep activation from that without irritating my forearm
use dumbbells with a suicide grip (no thumbs), then concentrate on form with smaller weights.
You're using too much weight. Happens to me too
i feel like my elbows are going to snap from 135 ohp and 215 bench. how to fix??
Work in more exercises that also improve your forearms/grip strength. Some of my favorites are Romanian Dead lifts, walking lunges (with enough weight and reps theyll burn), deadlifts if youre not doing them, and bent over rows. Never did forearm targeted exercises and can rep deadlifts with overhand grips at 295 for multiple sets
That's because you dont know how to push your muscle
Just do cheat curls and handle real weight
If you dont feel it's not dumb shit like elbow placement, it's not heavy enough and your nervous system is too weak to actually use the muscle have
I always cheat on standard barbell curls. Feelsgoodman.
Supinate your wrist more.
yep, of all the exercises, biceps is my weakest one, and I always get sored on the inside of my elbow, and I'm starting to wonder if that's normal...
I think it's because I can't do pull ups?
Training your quadriceps to failure will do more for your biceps than any amount of curls.
Also overhead Tricep extensions, overhead press, and facepulls.
What the frick are you talking about?
I feel like a a lot of people don't get as much out of a barbell because it is kind of restrictive. Your bicep actually has more than one function, one is bending your elbow yes but also it supinates your wrist which is why I think supinating dumbbell curls are the best.
try doing preacher curls, maybe you are moving your upper arms too much
Try positioning your wrists in different ways and see what disengages your forearms the most. You can also try EZ-bar curls or the reclined curls