Did I stumble on a new Bicep exercise or am I just amateur in dark?

[BBC3]

So I am back in training now for first in long time. Of course core exercises are king for overall strength and I know that I should not be working a small group like bicep all for my own dementia.

But picture this and tell me what you think. So I am working some standing dumbbell bicep curls around the house the other night. Kinda light like 30's and just pick'n them up every now and then and knocking out a set of 20 or so. The idea I am going by on this comeback is light weight lost of reps and big pumps/ its been a while.

THE BEEF = So I am standing there after taking curls to exhaustion and I start pulling them up my side, say hip-to-pec just straight up and down. Focusing only on bicep/no shoulder or trap or anything. Lo and behold I start to feel my whole freaking bicep blow up I MEAN THE WHOLE THING and like and exercise that would add serious circumference.. It was kinda like a hammer curl but X's 10 in results.

Keep in mind work the basic curls first before you try this. At this point you should still have plenty in the tank to do about 10-30 of these. Just straight up yer side.

I have never felt my becep blow up like this in my life and on the outer head too (As broad) which is so hard to get..

Some tell me if this is common and just never seen or give it a try..

 

[rutman]

This is exactly how I train biceps with Dumbbells... It totally isolates the bicep by focusing on keeping the arms totally straight and not bringing the arms up past the body/hip at all... In fact, when bringing the weight up, if you let the top half of your arms slightly go back instead of the natural forward movement, the bicep will be the only muscle involved in the lift. And the amount of weight meats very little.... The slower you go and concentrate on the muscle, the better pump/results you'll get.

 

[Ozzy619]

So I am back in training now for first in long time. Of course core exercises are king for overall strength and I know that I should not be working a small group like bicep all for my own dementia.

But picture this and tell me what you think. So I am working some standing dumbbell bicep curls around the house the other night. Kinda light like 30's and just pick'n them up every now and then and knocking out a set of 20 or so. The idea I am going by on this comeback is light weight lost of reps and big pumps/ its been a while.

THE BEEF = So I am standing there after taking curls to exhaustion and I start pulling them up my side, say hip-to-pec just straight up and down. Focusing only on bicep/no shoulder or trap or anything. Lo and behold I start to feel my whole freaking bicep blow up I MEAN THE WHOLE THING and like and exercise that would add serious circumference.. It was kinda like a hammer curl but X's 10 in results.

Keep in mind work the basic curls first before you try this. At this point you should still have plenty in the tank to do about 10-30 of these. Just straight up yer side.

I have never felt my becep blow up like this in my life and on the outer head too (As broad) which is so hard to get..

Some tell me if this is common and just never seen or give it a try..

Lol I thought I invented those too and they do blow the fuck out of your arms. 30lbs is some decent weight for those. They are great for burning out. I got my wife doing them and its the only thing that makes her arms sore. You csnt really cheat with them so a great iso movement.

 

[Mr.B66]

So to see if I'm understanding you, would this be like taking a weighted strait bar and while standing let the bar rest on your thighs. Then you pull the weight strait up to your pecs, with the bar touching your body the entire rep?

 

[NovaFlex]

^^^ I'm trying to understand the motion as well. I'm picturing arms at the side, like a normal standing position, and just lift straight up like pulling up your pants? lol

 

[BBC3]

Got to be dumbbells. Actually I was using kettlebells. The arms must be at side and palm facing hip I think was best. You just pull the weight up along your body's side as close to armpit as you can bring it. Your elbow should move back behind you. Isolate biceps . Start it after already exhausting with regular curls with dumbbels or bar don't matter. Cause its like you are completely fresh for this one immediately next. As @Ozzy619 mentioned. BURN OUTS which =' DESTRUCTION OF BICEPS W/out spot. But dumbells for this move. FYI I am pretty sure straight bar curls will ruin your elbows DONT DO THEM with heavy weight. not good idea..

And this motion we are talking about I HAVE NEVER HIT MY OUTER BICEPS LIKE THIS DID... EVER. We are talking some "TC" from Magnum PI Bicepts (Personal Idol-LOL). There is no question this exercise will put a bulge on the outer arm bicep area where I really cant think of one I have ever found to do that - Other than rows... But this is way better than the effect on biceps when doing a heavy back day..

Its some good shit.

Appreciate the endorsement and confirmation Ozzy..!! They rock. I am so excited about this come back. I am on 2 and 3 per day visits to gym right now. Shit I am even getting to devote an hour strictly to cardio in the 530-6 AM hour.. Just for starters... Im fucking loving this. If I go where I think I am going< I think I am going to be qualified to sell Gazelles on TV.. LOL

 

[BBC3]

I can get up past hip and pumps even better the higher I can go. My upper arm is to big to go higher. @rutman I think that is what you mean?? I speculate you have some big arms whereas I can see it would be tough to pull up a kettlebell higher than that because the pump is so severe if stacking this motion on top of conventional bicep curls.. Not able to scratch or even get within inches of touching my neck for an hour after.. LOL

But go as high as possible at the other posters inquiring. Just dont start shrugging and working other muscles./ Unless you want to.

@rutman The thing with "freeweights" that most folks do not understand (not saying you don't/just offering insight). Because I have met countless "personal trainers" that do not understand how simple physics applies to free weights. There are many exercises such and bicept and triceps where part of the body is like a cantilever. This means that the point at which the arm is PARALLEL to the EARTH IS CRITICAL as to how you are shaping and designing your muscle build. kinda like certain atheletes LOOK a certain way. SO imagine.

You are standing straight up curling and upper arms completely verticle. Then max force is applied when the bicep is in the vertical SHAPE. Get a really flat preacher bench and then realize the max force is applied when your bicep is at a 30 degree angle. Thus you are placing max force on a move elongated bicep position.

There are other considerations involved was well. Just tossing in as interjection.

OPPOSITELY - ALSO - This is the REASON that some "Machines" are very usefull as some maintain constant force regardless of gravity. Some are designed to max force at given positions.

This is exactly how I train biceps with Dumbbells... It totally isolates the bicep by focusing on keeping the arms totally straight and not bringing the arms up past the body/hip at all... In fact, when bringing the weight up, if you let the top half of your arms slightly go back instead of the natural forward movement, the bicep will be the only muscle involved in the lift. And the amount of weight meats very little.... The slower you go and concentrate on the muscle, the better pump/results you'll get.

 

[HDH]

It was originally known as a drag curl. It started with a barbell but BDs are a variation.

It focuses on peak and forearms.

H

 

[Mr.B66]

It was originally known as a drag curl. It started with a barbell but BDs are a variation.

It focuses on peak and forearms.

H

This is what i was thinking!!!!

 

[rutman]

I can get up past hip and pumps even better the higher I can go. My upper arm is to big to go higher. @rutman I think that is what you mean?? I speculate you have some big arms whereas I can see it would be tough to pull up a kettlebell higher than that because the pump is so severe if stacking this motion on top of conventional bicep curls.. Not able to scratch or even get within inches of touching my neck for an hour after.. LOL

But go as high as possible at the other posters inquiring. Just dont start shrugging and working other muscles./ Unless you want to.

@rutman The thing with "freeweights" that most folks do not understand (not saying you don't/just offering insight). Because I have met countless "personal trainers" that do not understand how simple physics applies to free weights. There are many exercises such and bicept and triceps where part of the body is like a cantilever. This means that the point at which the arm is PARALLEL to the EARTH IS CRITICAL as to how you are shaping and designing your muscle build. kinda like certain atheletes LOOK a certain way. SO imagine.

You are standing straight up curling and upper arms completely verticle. Then max force is applied when the bicep is in the vertical SHAPE. Get a really flat preacher bench and then realize the max force is applied when your bicep is at a 30 degree angle. Thus you are placing max force on a move elongated bicep position.

There are other considerations involved was well. Just tossing in as interjection.

OPPOSITELY - ALSO - This is the REASON that some "Machines" are very usefull as some maintain constant force regardless of gravity. Some are designed to max force at given positions.

Exactly!!!

Go on YouTube and search for "Victor Martinez bicep" .This is exactly how he describes how to do the movement.

Here it is

 

[Mayne]

Here is I believe the origin: http://www.ironguru.com/the-vince-gironda-body-drag-curl

 

[BBC3]

No you guys are missing what I am saying.. I think @rutman & @Ozzy619 knows. Let me restate.

1. Standing position.
2. Kettle or dumbells at both sides
3. Palms facing hips (important)
4. Drag dumbbell up side to armpit and back down
5. While there is a little emphasis on forearm, THIS REMAINS MINIMAL because your forearm should be hanging VERTICAL.
6. Move your elbow directly toward rear and out behind you as you keep forearm HANGING DOWN as much as possible
7. Think of raising THE BACK OF your elbow up to rear.
8. While dragging a bar up the front of your body will achieve similar, you will not get the same results (because palms are not in and you cant get as much pure bicep effort).
9. I think the difference in bar and palms in is that palms in will build the outer bicep longer via working MORE of the muscle. Bar may very well be better for getting a peak on outer head.. Not sure yet..
10. Palms in DOES get inner bicep in an elongating fashion too though. And that "assistance" may very well help the outer bicept.
11. Essentially they are hammer curls with a physics of never ending weight stress as there is no "Gravity pendulum" to relieve the tension at any point.

What you will find is that this exercise concentrates on outer bicept like nothin your have seen before.. It will absolutely DESTROY iT..!

 

[BBC3]

and addendum. I think also that since your palms in is anatomically correct, you are actually working both biceps at max capacity (most efficiently) . So you take a guy that has focused on palms up bicep routines and you now have a weaker outer bicep which the inner more trained one is assisting to work the living shit out of the outer bicep..

Solves all elbow issues too as you are not twisting elbow unnaturally. AKA Curl bar with the exception that this dumbell motion has no gravity relieving point.. and you get a much deeper contraction.

 

[Mayne]

Ah, that's something like drag hammer curls then, no?

 

[koolio]

So I am back in training now for first in long time. Of course core exercises are king for overall strength and I know that I should not be working a small group like bicep all for my own dementia.

But picture this and tell me what you think. So I am working some standing dumbbell bicep curls around the house the other night. Kinda light like 30's and just pick'n them up every now and then and knocking out a set of 20 or so. The idea I am going by on this comeback is light weight lost of reps and big pumps/ its been a while.

THE BEEF = So I am standing there after taking curls to exhaustion and I start pulling them up my side, say hip-to-pec just straight up and down. Focusing only on bicep/no shoulder or trap or anything. Lo and behold I start to feel my whole freaking bicep blow up I MEAN THE WHOLE THING and like and exercise that would add serious circumference.. It was kinda like a hammer curl but X's 10 in results.

Keep in mind work the basic curls first before you try this. At this point you should still have plenty in the tank to do about 10-30 of these. Just straight up yer side.

I have never felt my becep blow up like this in my life and on the outer head too (As broad) which is so hard to get..

Some tell me if this is common and just never seen or give it a try..

 

[koolio]

As far back as the 50s Vince gironda did these...he called them drag curls...he used a straight bar

 

[B Easy]

This sounds interesting. My left shoulder is kinda sensitive right now, but I imagine having palms facing each other will help keep at least some of the stress off the rotator cuff. I'll give it a try this week, thanks for the idea!

 

[deepsouthiron]

I'm doing fst7 and did arms today. Finished off biceps with these and definitely a good one to throw into the mix. Got a really good pump. I had to use some pretty low weight to drag em up my side high enough to squeeze as hard as I wanted too

 

[BBC3]

Yea, I compared it now with both dumbbells and kettlebells and the kettlebells are optimal. It like a side drag with an option as to which bicep you want to work. I Noticed with the kettlebells that my palms are slightly rear that directly at side. But far from a from bar drag. The dumbbells make it a bit difficult to flow free enough to let your natural physics roll free.. Its def a kettle exercise.

Obviously I find the that more the palms face rear the bigger a peak I seem to get on outer head. As the reverse the inner head is hit more palms up.

My final thoughts are that my inner biceps are so over developed from doing palm up curls, that any palm in or rear benefits me on the outer. But the benefit being that now I have this big assist from the inner head imbalance. Secondly, simply moving from a standard curl motion of ANY TYPE over to a drag up then changes the game and works every last ounce of energy out of the upper arm - - - as the standing or preacher curls relies on the "gravital pivot point of max force"... Whereas the drag uses the whole bicep top to bottom equally... I think its a great way to finish off any bicep set - if you are as sick as I am... LOL

Maybe next I will start out with drags and have a drag only day and see what happens. Clearly you can effectively move more weight much further. But I spculate the rear delt/shoulder/upper lat assist in play - of course (just another Recipe & Reason to combine biceps with back day...). But, I imagine If I start out with heavy weight doing drags only, I might not scratch my neck without stick for a few hours..

 

[BBC3]

I'm Gonna add something here both ON TOPIC as well as OFF TOPIC. So anyways I go to gym today for what I thought was going to be a chest/back combo day - And got REJECTED/Don't cha hate thase happeningz..!!!!! You know... One of those days you just ain't got it in the mind, body, or BOTH; OR - you don't want to see someone next to you stronger, bigger, with ANY super big body parts, and especially not someone who is more well rounded/proportioned; AND - You just can't even muster the cognizance for common decency and kind mirror etiquette...! IN SHORT YOU FEEL LIKE GROWLING OUT LOUD BUT NOT EVEN QUALIFIED TO MAKE AUDIBLE NOIZE..?!??!!! LOL

So anyway I'm home later tonight and decide to rock those biceps alone with these Kettlebells. And the intention is to test if the side dumbell drag up from the start of a workout would have a different result.?.?.? Well these kettlebells are too light @ 26lbs and it takes a couple hundred reps I speculate to even get a "Bicep Loafer" at that rate. So figuring out pretty quick & i move to start blending in common palm up arm curls while Still standing, and every 15 reps or so I move back to SIDE DRAGS. Really after a round or two of varying & non-stop action when I could only pull off about #5 or so palm up curls as switching positions, I then started varying the palm position during the side drag component of this "MEGA-SET". Ranging from palm so far down and even trying to emphasize as much (wrist twist) turning palm down so far as to even attempt roll all the way aroung to palm around the 5 O'Clock position. I don't want to omit that during a lot of the normal standing curl activity, I would vary to a hammer type position for 10 reps or so. But once exhausted again, I would again return to side drag up's and REALLY NOTING that at the point of exhaustion, the anatomically concentric position of palms IN and SLIGHTLY REAR was the max remaining strength vector for me on this super set. STill I KNOW my outer bicep heads are lacking compared to inner.

Conclusion - and after varying all these different type reps, and for this "Mega-set" which probably wound up being about 150-200 reps total - MY ARMS WERE STOKED - SOO STOKED / VEINS BULGING (if biceps were brains there would be some full blown aneurysm occurring - LOL) Funny thing happened. After only one "mega-set and there was not yet enough muscle tissue lit up to prevent a neck scratch, HOWEVER, the arms started CRAMPING like crazy. Just raising hand to about a 90 degree elbow bend was immediately causing my arm to suck all the way up with major bicep cramping. Just nutty.

Makes me wonder what the indication of muscle cramping really means with regard to weight training.!!! I have a feeling that it would indicate a potential CNS site receptor EFFECT. So saying that while I had not stoked the fire to fully blown biceps, MY MUSCLES we either directing my brain, or OVER-RIDING my brain.!

Makes you wonder the VALUE of achieving "Cramp resulting" from specific exercises. AND IT IS A POTENTIAL AVENUE TO EXPEDITED MUSCLE MEMORY LEARNING.
*** More over, could this be a METHOD of EITHER "Super-training" regarding muscle memory, or even possibly ns effective Controlled-("muscle Mind")-washing" OUT of previously learned muscle memory in real muscle use.?!?! And Importantly - AT THE POINT OF THE MUSCLE TISSUE RECEPTOR..!!

***And was I suffering from a dietary imbalance only.? Still if so, would there be any value to INTENTIONALLY CREATING these conditions for the purpose of "muscle-memory" Modulation (learning or un-learning)???