Bicep Training

[Two_Tone_Toney]

Very new to training, is just a curl enough for biceps? I see ppl say you need a hammer curl but nobody big does that shit, someone put a brother on. Thanks fellas

 

[AgarthanPrince]

Very new to training, is just a curl enough for biceps? I see ppl say you need a hammer curl but nobody big does that shit, someone put a brother on. Thanks fellas

Just need pronation and supanation, I’d just do any comfortable curl with your palm up, and one with your palm down or facing the wall aka hammer

 

[ArthurLowery]

Train HTLT (harder than last time)Till failure
Your new to training newbie gains are real man you'll noticed the most rapid results within your first 3months of training, than you will throughout your lifting career Goodluck

 

[auggie445]

Very new to training, is just a curl enough for biceps? I see ppl say you need a hammer curl but nobody big does that shit, someone put a brother on. Thanks fellas

Try basin curls or preacher curls

 

[Two_Tone_Toney]

Try basin curls or preacher curls

I do preacher curls currently, is just that enough for biceps?

 

[auggie445]

I do preacher curls currently, is just that enough for biceps?

I would do 1 maybe 2 more depending on ur split. hammer curls aren’t a bad idea cuz it hits a different part of the bicep also biasin curls and seated incline curls go good with preacher curls.

 

[wagner0fi]

preacher curl and forget

 

[liberiangrimreaper]

Do a reverse curl or a hammer curl, and then any curl of your choice.

I personally do cable reverse curls then normal cable curls because of its convenience and efficiency . You only need two bicep exercises

 

[Two_Tone_Toney]

Do a reverse curl or a hammer curl, and then any curl of your choice.

I personally do cable reverse curls then normal cable curls because of its convenience and efficiency . You only need two bicep exercises

I thought reverse curls were just for forearms okay damn didn’t know that

 

[James holder]

Very new to training, is just a curl enough for biceps? I see ppl say you need a hammer curl but nobody big does that shit, someone put a brother on. Thanks fellas

Watch tnf, hes one of the most currently scientifically literate lifting creators atm.
But just do a range of isolated movements at different angles and movement paths and youll be good

 

[Bipolar2Cel]

Do a reverse curl or a hammer curl, and then any curl of your choice.

I personally do cable reverse curls then normal cable curls because of its convenience and efficiency . You only need two bicep exercises

Good choice, reverse curls are superior to hammer curls. Even exercise science shows that full pronation hits brachioradialis even harder than neutral grip, supposedly because biceps is at such a mechanical disadvantage in full pronation. ALSO reverse curls are superior over hammer curls at engaging the other forearm muscles and secondary arms flexors!! Hammer curls are like a proletarian craftsman worksman peasant version of the princely reverse curls.

 

[Bipolar2Cel]

I thought reverse curls were just for forearms okay damn didn’t know that

It is both a good near "whole forearms" exercise and brachioradialis and brachialis exercise. Complement with a fully supinated curl variation and you've hit all the arm flexors maximally well. Also I recommend performing this lift super strict even if it means using very light weight, much better at making the exercise useful and effective.

 

[Two_Tone_Toney]

It is both a good near "whole forearms" exercise and brachioradialis and brachialis exercise. Complement with a fully supinated curl variation and you've hit all the arm flexors maximally well. Also I recommend performing this lift super strict even if it means using very light weight, much better at making the exercise useful and effective.

Thank you,

 

[yushmaxx]

Very new to training, is just a curl enough for biceps? I see ppl say you need a hammer curl but nobody big does that shit, someone put a brother on. Thanks fellas

preacher curls are muh holy optimal but standard barbell or dumbell curls work as well of course

 

[Bipolar2Cel]

preacher curls are muh holy optimal but standard barbell or dumbell curls work as well of course

Good thing about preacher curls are that they enforce 100% strictness and hardly can be cheated. I think regular supinated curls are better though as long as you enforce 100% strictness but most guys can't do that, reason being that short head of biceps cannot suffer from active insufficiency when the shoulder is not flexed, like on a regular standing strict curl, but most guys use garbage form on those so preacher curls are better.