OK one day in the gym doing arms, I don’t know what I was thinking but I decided to try something. I got on a decline bench face down, and performed some curls, seem like a good iso movement, has anyone ever tried theese or am I an Idiot for doing these, any benefit?
How could you get any range of motion? If you’re face down on a DECLINE bench then you’d be only inches from the floor, leaving no room for your arms to hang…unless I’ve misunderstood.
Try doing curls face down on an INCLINE bench. You can find this in the back issues, “Exercises you’ve never tried.”
Someone posted a more effective curl variation earlier:
Assume the same position as you would with a standing barbell curl. Instead of forming a half-circle range of motion, move the barbell vertically upwards, 2" from your chest, pulling your elbows back as you finish. Repeat.
DI
Face down on an incline bench will do a great job of isolating the bicep. Your arm is hanging down, your elbow isn’t able to swing back thus no shoulder help. Try hanging off the edd of an incline bench and do barbell curls. I don’t mean like a preacher- your arms will hang down and you will be curling in mid-air. No support from the bench, no help form the shoulders.
Just remember the hammer curls face down on an incline bench from the current paper issue. Same idea.
Millions of variations. Everything that you can think of will work, just give it a shot.
I have done incline curls back wards and yes I love them. But with the decline it is the same thing well kinda no shoulder help at all. And you will have enough clearance from the floor
That face down on an incline bench exercise sounds pretty sweet - I’ll have to rotate that into my bicep routine one of these days. I’ve been looking for some innovative ways to punish my guns.
I’m guessing one would end up doing somewhat less weight on this than standard standing DB curls? So if I’m doing 40s, maybe 35 or 30?
Sorry to hijack the thread by the way :P.
Sniper, unlimited variations here. While face down on an incline bench, hammers work well, but curls can be effective, but you have to find your groove, which is tougher with curls.
Want to know a great way to do hammers that will just torture your arms? Lie back on an incline bench, take a light dumbell in each hand (I say light because that’s all you’ll be able to use), thumb up like a hammer curl and do hammer curls towards your shoulders from the side as in a crucifix curl, but a hammer curl. You look like a bird trying to take off. Your arms are curling up as far out to the sides as you can get them. If you do these, your forearm flexors, brahiallis and brachioradiallis will be destroyed. Your biceps, not so much, since they are taken out quite a bit by the angle you are using. The weight is light, but I find that I get lots more mileage out of these than I do from regular hammer curls now. The isolation is unreal and your shoulders never come into play to allow you to cheat like in a regular hammer. Let me know what you think.
CGB: That sounds painful (in other words, awesome). I’ll defintely try that as well. I think I will rotate in one or two of these new exercises next week - I’ve been looking for new exercises to shock these guns of mine into hitting the 17" mark this summer and these seem like they may be the ticket