ShapeFit.com

[bondie]

What is the best exercises for building big biceps if curls dont do it

THANX

[Blades 2515]

The best exercise for adding size and strength to your biceps is the Close-grip Chin-up (palms facing you). Perform a normal chin-up with your hands about 6 inches apart.

Forget the curls.

[kcb]

What if you find it impossible to do a chin-up?

[Boss Man]

Then try something else. Perhaps don't bother with isolation stuff, like Concentration or Preacher, but you could try alternatives.

I quite liked doing Hammers in the old Gym, inclined, working both Arms together, not alternate, and another one I used to do on an incline, which is pretty good to go standing up too, is one where the Arms are out about 30 degrees, Elbows tucked in, and just a usual up down motion, no twists, or vertical Hand position, just a Supinated Hand position.

For the Hammer one, I reccomend due to intensity, people trying it should alternate each Arm, to briefly rest each Arm, as working them in tandem feels a bit brutal, and would probably be better when someone has a little more mass and competency at the exercise.

The other one with the wider Arm position, is definitely not for newbs, in my opinion. The way you feel afterwards, working both Arms in tandem like that, from experience is close to hellish, and I don't think it's a good one to do with alternating Arms, so best for newcomers to stay off it.

Other than that, possibly one Arm Cable stuff should be okay. I know some people sneer at Curls, but you could always hold the Bars in a Hammer position and add a 90 degree rotation into them, to beef up the stimulus, and especially when you're sitting down alternating each Arm. that's a pretty mean way to change a basic Curl.

Some people even use a Pronated Grip standing up, and go for a full 180 twist.

Another possible for some people, might be Reverse Grip Bench Press, which using a Supinated, not pronated grip, is supposed to work Biceps.

I tried that a few times but owing to the inflexibility of some of the pre-set Barbells, and not wanting to risk using an Olympic, which is very long, I tried this with an E-Z Bar a couple of sessions, but the Bar shape gave me strange stimulus feelings, like I was not working the Chest evenly or something like that, so I canned them.

Might be good as a Chest, Bicep combo, but I wouldn't do them again, personally. Mainly as I didn't like them, but how I train now would cause a conflict of interests, doing something like that.

[Blades 2515]

[swanso5]

try inverted rows