Bicep curls and forearms

[zub]

How to minimize the involvement of the forearms while doing bicep curls and put extra concentration on mainly the biceps?? Because forearms really take a lot load while doing curls

[wala]

Bicep curls?

Let just say the main thing to build big/strong forearms is your hand position when training your BACK - not when doing 'bicep curl'

If you want big forearms and biceps, put all your efforts into a well worked out BACK routine.

I never train arms - I have 17" arms which aint bad?

If anything, keep any iso work for the end of your back/pull workout abnd keep it to 1, MAYBE 2 movements.

the answer to your question - do reverse curls, hammer curls and also direct forearm work if needed

[zub]

Please read the topic again. While doing bicep curls, the forearms get too much involved in the movement and not all the effort is directed towards the biceps.. So what should I do to put maximum effort on the biceps!?

[wala]

haha.

Well then. again, most of what I said above still counts - you build bigger biceps through your pulling movements than any 'isolation' exercise.

But, if ita curling you wanna do, then it would be the complete opposite to the last part i mentioned - use a BB - Not an EZ bar.

the more your hands are twisted outwards (as opposed to inwards like on an EZ bar grip) the more you isolate the bicep

[zub]

Thanks

[wala]

np mate

[LLoydBanks]

whoops, wrong topic..

anyways think of your forearms as hooks... when ur lifting concentrate on ur bicep .. flex it really hard while lifting and should give you more burn on ur bi

[Lelantos]

How to minimize the involvement of the forearms while doing bicep curls and put extra concentration on mainly the biceps?? Because forearms really take a lot load while doing curls

I would say stick to preacher curls or concentration curls with a straight bar (long or short) or dumbells. While keeping the pressure on the bicep from the begining to end of the exercise(s), they're also great mass building exercises.

[LLoydBanks]

imo concentration curls are also v good.

[phil2007]

Bicep curls are serious business

[haz313]

dont fully extend

[Kyuss-rock]

Use a flexorless grip (where you don't have a kung fu death grip on the bar).

Seriously, try it right now...imitate a curl with your fist clenched. Now try it with your palm open. You should feel a bigger strain on your bicep.

[Masknight]

when you do curls with either e-z bar or bb, definately squeeze your bicep at the top of the movement and go slow when lowering the bar. also, if you let your wrists go limp while doing the movements, and sort of let them drag behind you curling the bar, you de-emphasize the role of the forearm and force the reps on your bi's alone. i read it an article arnold did for M&F. to my mind, however, it feels like it might put alot of stress on your wrists at the top of the movement, but in any case, try it out with a bit lighter of a weight and see how you feel.

[_Bladen_]

Forearms tired? Wrap the dumbell. Works wonders after a heavy back day.

[aeons]

Do some preacher curls, or if you really want to burn those biceps do some 21's(if you dont know what that is ask me)

[RedHerring]

Do some preacher curls, or if you really want to burn those biceps do some 21's(if you dont know what that is ask me)

Is that where you do 7 full motion, 7 half motion and then 7 full motion or some **** like that?

I personally think those suck. You get a nice pump but basically the weights too low if you can do 21 reps I guess.

[keepingthefaith]

yep preacher curls also on Db curls make sure twist the weight outwards towards the end of the rep. or what id do sometimes is hammer the DB up to about half way then twist to natural curl.

[uberrabbitguy]

curls are for losers real men do rows

[tinyman5000]

Today 03:11 PM
uberrabbitguy curls are for losers real men do rows

x2

[wala]

Do some preacher curls, or if you really want to burn those biceps do some 21's(if you dont know what that is ask me)

21s are for gheys... and for your ego.

One movement, maybe 2 of direct bicep work AFTER a good, heavy back workout, that'll build BIG biceps.