Pro Size Arm Training - Part 2
Written by Nick Del Toro
05 October 2018
Pro Size Arm Training - Part 2
Peak Week - Featured Lift: Spider Curls
The size and shape of your biceps is of course genetically pre-determined. HOWEVER, stress on the particular muscle (the long head or biceps brachii) responsible for the “peaked” look can be emphasized with these lifts, ROM’s (range of motions) and intensifying tempos.
Need a good change-up to your stale biceps regimen? Give this routine a try for the next 3 weeks with these intensifying techniques.
- 1) Spider Curls
- a. 3 sets x 10-15 reps
- 2) Seated Dumbell Concentration Curls
- a. 3 sets x 8-10 reps
- 3) Barbell Drag Curls w/ 5 sec. Negative
- a. 3 sets x 8 reps
- Exercise 1) Spider Curls
- Execution: With your chest on the bench and arms free hanging with the weights, curl barbell up towards chin or shoulders with a full 1-second contraction at the top.
- Exercise 2) Seated Dumbell Concentration Curls
- Execution: You will be able to use your shoulder to aid in this lift a bit so use a heavier weight. With constant tension on the bicep, curl towards the shoulder squeeze, and then control the negative portion of the rep. Curl back up once you get to about ¾ of the bicep being fully stretched.
- Exercise 3) 2/3 ROM Preacher Curls
- Execution: This shoulder be a great intensifier! Your start and stop position should be 2/3 from your bicep being fully stretched. Curl the weight towards your shoulder or chin as usual, resist the negative and at 2/3 curl right back up. Maintaining this kind of tension to failure is tough so you might benefit from a training partner.
- Exercise 4) Barbell Drag Curls w/5 sec. Negative
- Execution: Standing up with a barbell, keep your shoulders and elbows back and almost literally drag the barbell up your body towards your shoulders with a peak concentrated contraction at the top. At this point a 5 sec. negative will seem like forever but make sure to do 5 FULL seconds for 8 reps.