big arms routine Get Bigger Biceps With Flat Bench Preacher Curls

If want big biceps, you do curls (yes, and rows and chins, etc.)...but to really maximize bicep size, you've gotta still do curls.

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This barbell curl is very similar in concept to a Preacher Curl, except done using a flat bench. Personally, for myself, I'm not a big fan of the normal Preacher Curl. I just find I don't get that much out of it.

THIS version, however, really lit up my biceps.

It gives you a nice stretch at the bottom while minimizing impact on the elbow joints and totally preventing any accidental hyperextension or overstretching of the joint at the bottom.

And, you don't need a Preacher bench...just a flat bench.


Aim for 6-8 reps in this manner.

If you want to really push your biceps even harder, once you hit conventional failure and can't curl the weight up again, move your torso forward and lock down the biceps in an isometric contraction.

Once your biceps are locked down, use your bodyweight to leverage the bar up to the top position.


Now perform an eccentric rep, actively fighting the weight all the way down. Don't try and just control the descent...you should be actively trying to curl the weight UP as gravity pulls it down.

THAT is how you perform a true negative.

And it will hurt.

Perform one or two negative reps like this. When you get to the point where you can no longer fight the descent, you're done...

...and your biceps will be pumped up like melons.

Overall, this is a great exercise for building bicep mass. It forces you to really control the weight while taking cheating out of the equation (unless you do it very much on purpose to push your biceps even harder).

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Nick Nilsson
The Mad Scientist of Muscle

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Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
-~-~~-~~~-~~-~-

big arms routine Get Bigger Biceps With Flat Bench Preacher Curls
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