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  1. #1
    Registered User GreyAndMild's Avatar
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    Bicep training for a powerlifter

    I don't need to train biceps at all as a powerlifter but my biceps are relatively small & weak.

    I'm looking for something I can do twice a week that only takes 10 mins each time, I'll throw it on the end of my squat and deadlift days, I train triceps after bench and overhead press.

    I prefer the hammer grip because if I supinate my elbows click and hurt.

    I don't have access to cables though.


    Thanks.
    Squat - 180kg

    Bench - 107.5kg

    Deadlift - 180kg
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  2. #2
    Registered User PeterStark's Avatar
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    Try hammer curls and/or some kind of close grip chin-up.
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  3. #3
    Registered User thehardg00dbye's Avatar
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    Hammers with a rope attachment on cables are pretty awesome.
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  4. #4
    Registered User beefyron's Avatar
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    I got bands/handles/door anchor for $20 on Amazon. I don't love the movement for curl and deadlift type motions but they should meet your needs. I figure for $20 they're worth it just for face pulls.
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  5. #5
    Registered User Metroculturist's Avatar
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    I think the answer was already given, hammer curls, but if you want to try, use a bar in W format.

    Also, i think being a powerlifter or not you should train all your muscles. If it takes too much time or energy ok, if not, train, will make your strength and aesthetics evolve all proportional to each other, what is the ideal for someone who train.
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