With 25 inch arms, If there's one thing Dave 'The Freak' Crosland knows about, it's how to grow biceps!
Thank you to Protein Foods Direct for kindly sponsoring this video.
The biggest mistake to me with biceps is too much weight, not enough form and not enough control. Big arms aren’t built with big weights, big arms are built with controlled weights. Now another very, very common mistake which is why the barbell curl was always named the king of bicep exercises, is that when people dumbbell curl they start the movement almost like a hammer curl, and then twist their hand as they move up through the range. You want to start with your palm facing forward, this will give the best stretch to both heads of the bicep and a nice controlled curl upwards.
Personally I prefer seated because it stops me swinging with my back. Ideally the best of them all is single arm on a preacher bench, but you’ve got to make sure you get that pad tucked right into your arm pit and you don’t come over the top with your shoulder when you curl. You go to full extension, if you can’t tense your tricep at the bottom of the range you’re not fully extended. And those little things transform your biceps, however they will also make you drop the weights you’re using as well.
Ok, so dumbbell in each hand, as always chest up sat in the bench. Now I actually start with my hands in the hammer position. Then I twist, pull, squeeze, lower, twist off and repeat with the other arm so it’s twist, pull, squeeze, lower, twist off and it’s at that tempo as well. No swinging, no silly messing around. Now if you get towards the end of your heaviest set and think you’re struggling a bit then fair enough you know, there’s room for a bit of cheat and a bit of swing but if you’re gonna do that, make sure you control the negative. And I would literally in all seriousness limit sets to between 6 and 8, with 2 of 3 of them to complete and total failure and I mean complete and total failure, and trust me your biceps will grow.
Thank you to Protein Foods Direct for kindly sponsoring this video.
- Begin with your hands in the same position as a hammer curl.
- Twist your hand at the bottom of the movement so your palm is facing outwards.
- In a controlled fashion, pull the weight up, squeeze at the top of the movement and lower the weight. Again ensure you’re controlling the weight, no dropping of the arm or using momentum.
- Twist your hand back inwards.
- Repeat with the other arm.
- Limit sets to between 6 and 8 with the last 2 to complete and total failure.
The biggest mistake to me with biceps is too much weight, not enough form and not enough control. Big arms aren’t built with big weights, big arms are built with controlled weights. Now another very, very common mistake which is why the barbell curl was always named the king of bicep exercises, is that when people dumbbell curl they start the movement almost like a hammer curl, and then twist their hand as they move up through the range. You want to start with your palm facing forward, this will give the best stretch to both heads of the bicep and a nice controlled curl upwards.
Personally I prefer seated because it stops me swinging with my back. Ideally the best of them all is single arm on a preacher bench, but you’ve got to make sure you get that pad tucked right into your arm pit and you don’t come over the top with your shoulder when you curl. You go to full extension, if you can’t tense your tricep at the bottom of the range you’re not fully extended. And those little things transform your biceps, however they will also make you drop the weights you’re using as well.
Ok, so dumbbell in each hand, as always chest up sat in the bench. Now I actually start with my hands in the hammer position. Then I twist, pull, squeeze, lower, twist off and repeat with the other arm so it’s twist, pull, squeeze, lower, twist off and it’s at that tempo as well. No swinging, no silly messing around. Now if you get towards the end of your heaviest set and think you’re struggling a bit then fair enough you know, there’s room for a bit of cheat and a bit of swing but if you’re gonna do that, make sure you control the negative. And I would literally in all seriousness limit sets to between 6 and 8, with 2 of 3 of them to complete and total failure and I mean complete and total failure, and trust me your biceps will grow.
