Flat Biceps

[sanan]

my arms grow fine and my tris are shaping well..
but my biceps are like cylenders increasing in diameter...all flat.

is this an injured, lagging or untrained bodypart? and what should i do about it?

thanks

[Iverson7]

peaks...hit dem dere consentrayshon curlz

[DinoT1985]

close grip barbell curls with elbows tucked in and more back than pararel to shoulders.

[sanan]

close grip barbell curls with elbows tucked in and more back than pararel to shoulders.

you mean like drag curl with curl grip?

[justarandomguy]

Flat biceps are relatively genetics, but you can do things to help alleviate your suffering:
Concentration curls: pull the weight up as fast as possible, has to be under 2 seconds, make sure your shuolders don't rock back and forth (cheating) 4 second MINIMUM eccentric from top contraction to right at the bottom, make sure it's slow the whole way, not drop halfway, hold, drop the rest. I'd say anywehere from 3-5 sets of 8-12 reps (if 1 is at the higher, other should be at lower, so 3x12 or 5x8, somewhere between even mix it up every week)

also make sure when you do these, your wrist is for lack of a better term "limp" (that's right, big peaks = limp wrist) you want to really focus all the attention on the biceps, not anything else and this will assist in that. (by limp I mean your palm should be pointing forward like a really geeky hi5)

[DinoT1985]

you mean like drag curl with curl grip?

Nah, normal curl but instead of keeping the elbow planted to say into your ribs, have it into your kidneys.

[eupharies]

When you say flat biceps, do you mean even when your tensed, or if you just have your arm hanging down normal??

[sanan]

Flat biceps are relatively genetics, but you can do things to help alleviate your suffering:
Concentration curls: pull the weight up as fast as possible, has to be under 2 seconds, make sure your shuolders don't rock back and forth (cheating) 4 second MINIMUM eccentric from top contraction to right at the bottom, make sure it's slow the whole way, not drop halfway, hold, drop the rest. I'd say anywehere from 3-5 sets of 8-12 reps (if 1 is at the higher, other should be at lower, so 3x12 or 5x8, somewhere between even mix it up every week)

also make sure when you do these, your wrist is for lack of a better term "limp" (that's right, big peaks = limp wrist) you want to really focus all the attention on the biceps, not anything else and this will assist in that. (by limp I mean your palm should be pointing forward like a really geeky hi5)

thanks for your post
I'm going to try that next WO.
and what about range of motion?
like...preacher, standing, incline and prone...
which one should I use?

[sanan]

When you say flat biceps, do you mean even when your tensed, or if you just have your arm hanging down normal??

both ...my biceps are like cylenders getting hard or soft...no peak

[eupharies]

When you say flat biceps, do you mean even when your tensed, or if you just have your arm hanging down normal??

When you say flat biceps, do you mean even when your tensed, or if you just have your arm hanging down normal??

[eupharies]

oh i see, even when you tense them?

[justarandomguy]

thanks for your post
I'm going to try that next WO.
and what about range of motion?
like...preacher, standing, incline and prone...
which one should I use?

Concentration curls is the movement style (you rest your elbow on knee and curl up from there) the rest of it is just basic lifting principles, lol.

[sanan]

oh i see, even when you tense them?

yes...imagine 14-15 inch arm...remove the peak..and you'll get my arms

[sanan]

Concentration curls is the movement style (you rest your elbow on knee and curl up from there) the rest of it is just basic lifting principles, lol.

sorry I guess I missed that :P

[eupharies]

oh i see, maybe instead of doing just the standard bb curl, do wide + narrow bb curls, hitting the short and the long head individually...

[justarandomguy]

oh i see, maybe instead of doing just the standard bb curl, do wide + narrow bb curls, hitting the short and the long head individually...

Short head's used more when the biceps are infront of shoulder (concentration, preacher) whereas long head's used when the elbows are behind the shoulder, like lying incline curls, so it's not really width of elbows, it's where they are to the shoulder.

Things like wrist angle also make a big difference (supinated uses forearm flexors, neutral uses brachialis and some extensors, pronated uses extensors and slack\limp wrist (arny barbell curls this way) uses very little forearm... also stretches out flexors which is good, because alot of peoples are too tight)