isolating Bi's from forearms - UK-Muscle Body Building Community

bulkaholic · 15-04-2008, 07:59 AM

Hello All,

I have a problem when working Bi's. Since starting to cut I have realised they are quite a weak point and need work. I appreciate during the cut i am not going to get much growth but trying to get form sussed for bulk.

When doing barbell curls the forearm pump makes me drop the bar well before biceps give out and I can never get pump in biceps either. Now my forearms grow like crazy and totally overshadow my biceps. this is part genetics as they have always been large but i wonder if my technique is making things worse. I have never worked forearms or indeed needed to.

any help much appreciated.

Colin

Mrdaveyk · 15-04-2008, 11:13 AM

have you tried various techniques mate such as hammer curls or just DB in general?

i find switching between a BB and Db every so oftern always hits the bi's in a different way

http://www.youtube.com/watch?v=UheCchftswc

heres a few techniques

am1ev1l · 15-04-2008, 11:19 AM

Quote:

Originally Posted by bulkaholic

Hello All,

I have a problem when working Bi's. Since starting to cut I have realised they are quite a weak point and need work. I appreciate during the cut i am not going to get much growth but trying to get form sussed for bulk.

When doing barbell curls the forearm pump makes me drop the bar well before biceps give out and I can never get pump in biceps either. Now my forearms grow like crazy and totally overshadow my biceps. this is part genetics as they have always been large but i wonder if my technique is making things worse. I have never worked forearms or indeed needed to.

any help much appreciated.

Colin

I had this problem (and everyone will shout at me for saying this) but what i did to get over this is to train forearms separately and then when training biceps I used wrist straps so I didn't get fatigued by the grip. I instantly found that my bicep was being stressed rather than my forearm.

However, it is important that you still train forearms as they're clearly the weak link at the mo.

bulkaholic · 15-04-2008, 12:30 PM

Quote:

Originally Posted by am1ev1l

I had this problem (and everyone will shout at me for saying this) but what i did to get over this is to train forearms separately and then when training biceps I used wrist straps so I didn't get fatigued by the grip. I instantly found that my bicep was being stressed rather than my forearm.

However, it is important that you still train forearms as they're clearly the weak link at the mo.

I hadn't looked at it like that. just because forearms grow doesn't make them strong. I suppose if i improve forearms then can hammer bi's harder.

Thanks davey for comments. I have tried various methods but love barbell for mass building(although that doesn't seem to be working a the mo.

Cheers

Colin

diaita · 15-04-2008, 12:47 PM

Quote:

Originally Posted by bulkaholic

Hello All,

I have a problem when working Bi's. Since starting to cut I have realised they are quite a weak point and need work. I appreciate during the cut i am not going to get much growth but trying to get form sussed for bulk.

When doing barbell curls the forearm pump makes me drop the bar well before biceps give out and I can never get pump in biceps either. Now my forearms grow like crazy and totally overshadow my biceps. this is part genetics as they have always been large but i wonder if my technique is making things worse. I have never worked forearms or indeed needed to.

any help much appreciated.

Colin

try putting thumb under the bar so your not gripping, you maybe gripping the bar to tight causing the forearms to fatigue.

Mrdaveyk · 15-04-2008, 12:55 PM

good call diaita, i think i do that, just never thought about it

Wee G · 15-04-2008, 01:12 PM

Thumbs under bar, wrists tipped back (knuckles as close to the backs of your wrists as they will go, shutting off forearm flexors), don't think about lifting the BAR, think about moving the middle of your forearm / wrist upwards. The end of the ROM is when your elbow joint closes - as soon as forearm touches upper arm its over, no need to raise the bar any higher / closer to your delts. Wirsit remains cocked "back" throughout, never "tip" the bar towards you at the top of the movement.

There ya go. That'll be £26.50 please (j/k)

G

bulkaholic · 15-04-2008, 01:12 PM

Nice tip! I will try that tomorrow and let you know how it goes.

Cheers

Colin

bulkaholic · 15-04-2008, 01:15 PM

Quote:

Originally Posted by Wee G

Thumbs under bar, wrists tipped back (knuckles as close to the backs of your wrists as they will go, shutting off forearm flexors), don't think about lifting the BAR, think about moving the middle of your forearm / wrist upwards. The end of the ROM is when your elbow joint closes - as soon as forearm touches upper arm its over, no need to raise the bar any higher / closer to your delts. Wirsit remains cocked "back" throughout, never "tip" the bar towards you at the top of the movement.

There ya go. That'll be £26.50 please (j/k)

G

Cheers G Cheque is in the post.

Reps for the great advice

bulkaholic · 16-04-2008, 09:11 PM

Well i gave that a go tonight and i think my bi's are gonna seriously ache tomorrow

Seemed to really take emphasis off forearms.

Cheers WeeG

Mrdaveyk · 20-04-2008, 08:31 PM

i tried that friday gone with my thumbs under and wrists ached like hell

had to revert back to standard grip

bulkaholic · 20-04-2008, 08:48 PM

I found it a little harsh on wrists so pushed out as many as poss then switched to standard grip for last few.

I think most of my forearm burn was due to gripping too tight along with pulling bar in too far at top of motion rather than stopping when bi's touch forearm.

Cheers

Colin

Mrdaveyk · 20-04-2008, 09:36 PM

aye ill second that!

megatron · 21-04-2008, 02:04 PM

Preacher curls brother!

bronson · 21-04-2008, 07:14 PM

I forget what they're called, but get a regular straight bar, less weight than you'd use to curl.

One thing people forget (me talking like a rookie) is that curls involve the shoulder.

I drag the bar up my body(so the bar touches from my groin uptowards my chest)

this isolates the biceps far superior for me. Do it so you feel the blood coming in.

15-04-2008, 07:59 AM	#1 (permalink)
bulkaholic has his hands in the cookie jar, smiling like an aligator Join Date: Feb 2008 Location: Wiltshire Posts: 858	isolating Bi's from forearms Hello All, I have a problem when working Bi's. Since starting to cut I have realised they are quite a weak point and need work. I appreciate during the cut i am not going to get much growth but trying to get form sussed for bulk. When doing barbell curls the forearm pump makes me drop the bar well before biceps give out and I can never get pump in biceps either. Now my forearms grow like crazy and totally overshadow my biceps. this is part genetics as they have always been large but i wonder if my technique is making things worse. I have never worked forearms or indeed needed to. any help much appreciated. Colin

15-04-2008, 11:13 AM	#2 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,777 Blog Entries: 1	Re: isolating Bi's from forearms have you tried various techniques mate such as hammer curls or just DB in general? i find switching between a BB and Db every so oftern always hits the bi's in a different way http://www.youtube.com/watch?v=UheCchftswc heres a few techniques __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-04-2008, 12:55 PM	#6 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,777 Blog Entries: 1	Re: isolating Bi's from forearms good call diaita, i think i do that, just never thought about it __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-04-2008, 01:12 PM	#7 (permalink)
Wee G Gym Addict Join Date: Oct 2007 Location: Inverness, Scotland Posts: 367	Re: isolating Bi's from forearms Thumbs under bar, wrists tipped back (knuckles as close to the backs of your wrists as they will go, shutting off forearm flexors), don't think about lifting the BAR, think about moving the middle of your forearm / wrist upwards. The end of the ROM is when your elbow joint closes - as soon as forearm touches upper arm its over, no need to raise the bar any higher / closer to your delts. Wirsit remains cocked "back" throughout, never "tip" the bar towards you at the top of the movement. There ya go. That'll be £26.50 please (j/k) G

15-04-2008, 01:12 PM	#8 (permalink)
bulkaholic has his hands in the cookie jar, smiling like an aligator Join Date: Feb 2008 Location: Wiltshire Posts: 858	Re: isolating Bi's from forearms Nice tip! I will try that tomorrow and let you know how it goes. Cheers Colin

16-04-2008, 09:11 PM	#10 (permalink)
bulkaholic has his hands in the cookie jar, smiling like an aligator Join Date: Feb 2008 Location: Wiltshire Posts: 858	Re: isolating Bi's from forearms Well i gave that a go tonight and i think my bi's are gonna seriously ache tomorrow Seemed to really take emphasis off forearms. Cheers WeeG

20-04-2008, 08:31 PM	#11 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,777 Blog Entries: 1	Re: isolating Bi's from forearms i tried that friday gone with my thumbs under and wrists ached like hell had to revert back to standard grip __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-04-2008, 08:48 PM	#12 (permalink)
bulkaholic has his hands in the cookie jar, smiling like an aligator Join Date: Feb 2008 Location: Wiltshire Posts: 858	Re: isolating Bi's from forearms I found it a little harsh on wrists so pushed out as many as poss then switched to standard grip for last few. I think most of my forearm burn was due to gripping too tight along with pulling bar in too far at top of motion rather than stopping when bi's touch forearm. Cheers Colin

20-04-2008, 09:36 PM	#13 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,777 Blog Entries: 1	Re: isolating Bi's from forearms aye ill second that! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-04-2008, 07:14 PM	#15 (permalink)
bronson Too Stocky - Can't breathe Join Date: Apr 2008 Location: North Wales Posts: 34	Re: isolating Bi's from forearms I forget what they're called, but get a regular straight bar, less weight than you'd use to curl. One thing people forget (me talking like a rookie) is that curls involve the shoulder. I drag the bar up my body(so the bar touches from my groin uptowards my chest) this isolates the biceps far superior for me. Do it so you feel the blood coming in. __________________ Stats: 19 years old. 6ft tall. 15.5 stone ~ 98.5kg Bodyfat ~ 20% Max lifts (for 5 reps) Deadlift: 130kg Squat: 95kg Bench Press: 80kg Military Press: 60kg Pendlay Row: 50kg

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