HIGH-IMPACT ARMS Build an amazing biceps peak by hitting it from every angle in this muscle-bombing workout.
The typical biceps routine goes something like this. It starts with standing barbell curls, followed by seated or standing dumbbell curls, perhaps topped with a preacher curl. Sometimes, you may toss in a machine or low-cable curl for good measure. That should about cover it, right?
Actually, wrong. While every exercise mentioned is a solid choice, sticking to these favorites leaves out a critical angle needed for the complete, full biceps you’re working so hard to forge.
“an oversight that can cost you inches in your peak.”
That’s because all of those moves keep the elbows in a similar position, either at your sides or just a bit forward if on the preacher bench. In none of them do you bring your upper arms all the way up so that they’re parallel with the floor as you rep.
It’s an oversight that can cost you inches in your peak. As with all muscle groups, the more angles you can hit it from, the more thoroughly you stimulate all the possible muscle fibers.
The following biceps workout corrects the omission, incorporating the high-cable curl. Known in bodybuilding circles as the “double-biceps” curl, since you’re basically doing a front-double biceps pose against resistance, it may just be the missing piece you need for the ultimate peak.
Do it right: Stand in the center of a cable machine, feet staggered for balance, a D handle attached to the high pulleys on each side. Grasp a handle in each hand and raise your upper arms to a position parallel with the floor, elbows extended. From here, powerfully contract your biceps to bring the handles toward your ears, flexing hard and holding the peak position for one count before slowly re-extending your elbow. Repeat, not allowing the weight stacks to touch down between reps.
|All-Angle Biceps Workout|
|Standing Barbell Curl||5||15, 12, 10, 8, 6|
|Alternating Dumbbell Curl||4||12, 10, 8, 6|
|Cross Body Dumbbell Hammer Curl||3||12, 10, 8|
|High Cable Curl||3||15, 12, 10|
|Preacher Machine Curl||3||10, 10, 10|