Bodybuilding Forums

Hey cudd2287

I researched it also some time ago, and the reason it was recommended to me as a finisher is there isn't any other bicep excercise really that can stretch and tear the fibres out as much as this excercise so any excercise done after this if used at the start of your workout will not have any effect on the fibres already broke down which are known as the deep muscle fibres which are the key to new growth, thats what finishers are for in my opinion is to get deep deep down into them.

So if you use them at the start the likes of a bb curl will not reach as far into the fibres and that stimulation is lost, as you know fibres are often related to an elastic band as they get bigger they stretch and get stronger so if you are uping the weight the fibres are stretching all the time anyway so thats when you get to the end of your workout you want to find that excercise that can give you the biggest stretch and the best breakdown of those last fibres to promote the best new growth.

Alot of people when using finishers just go for pump, but you want to be increasing your weight each week also on a finishing excercise to keep building new fibres, hope iv explained the reasoning behind using it as a finisher to you cudd2287 P.S and yes it depends on what way you look at it because you are usually seated for a db curl i would call it decline because you are moving into a decline position from seated but i do understand how i am may have confused stickup kid.

@ stickupkid

Yeah basically its just a 40-45 incline feet wrapped around the pads and concentrate on keeping your back and head into the bench for total isolation, and yes a compilation would be good even on all muscle groups to give everyone good options.

@ krs

Yeah absolutely two straight sets would be good like i say mix it up and deffo aim for the 15 rep range with the two sets, dropsets you'll be starting with less weight anyways and im sure you know it all depends on how you feel towards the end of your workout probably 20%, but definitely guys try it out and write back as to what you think of it as it really is a tough one

Thanks alot LALA I will certainly give this a dry run tomorrow and introuduce this into my routine Also LALA if I do Biceps with Triceps how many sets are optimal without over training the arms?

Hey stickupkid

I keep it around 2 warmup sets and 8 working sets failure between 11-12 reps, my rest periods are 30 seconds because they are small muscle groups they recover alot quicker so you will be finished within the hour to an hour fifteen, if im supersetting bi's and tri's rest periods still 30 secs, if im supersetting bi's with freeweight and cable rest periods 60seconds same if supersetting tri's.

If im training bi's with back i only use isolation excercises to avoid overtraining them same with chest and tri's and 4-5 sets are more than enough the 5th set going to failure.

I use to train bi's and tri's in the 8-10 rep range and yeah gains where good but since a pro friend told me to train them in the 10-12 rep range i have to say the progress has been alot more noticeable alot quicker.

tip 1:

I train at home most of the time and i use the db's with the spinlocks and i add an extra 2.5kg to the outside end facing my thumbs and it really works a treat for when i start to tire as it stops my hands from wanting to turn in, just thought i would throw that tip in for anyone who trains with these type of db's.

tip 2:

Try to twist your wrists outwards at the peak of any db curl as it gives a far far better contraction and like i said above that extra 2.5kg on the outside of the db's really help with this.

Tip 3:

Standing single arm db curls suck they are a total waist of time because you use far to much body momentum ( its just a natural occurance ) or use them for warming up, better doing them seated. HOPE THIS HELPS

Thanks for the advice LALA I really do appreciate it I tried the decline dumbbell curl today laid on an decline bench with both feet hooked under the rest pads and head at bottom but when I did the actual curl I felt stress on my shoulder than normal when doing a bicep curl? The shoulder seems to stretch more as I curl the weight up is this normal I do keep my head on the bench at all times.

Hey stickupkid

It could be a few things as to why you were feeling it a little at the bottom of the front deltiod it could be some connective tissue with it being such a stretch, or you could have been using a little too much weight and because you had your body well locked in the only muscles that could have helped you cheat was the front delts, but this one i would more likely lean towards is that you could have been hitting the sweet spot and hitting a part of your biceps that was never getting hit before and thats those deep fibres. You will know better tomorrow if your biceps are hurting or if your front delts are, drop the weight next workout if its the delts.

Its an awesome excercise though for a finisher so give it a while and it will work a treat and the pain your are experiencing will subside if it is connective tissue as well.

Throw up a log for finishers for each bodypart and i'll join in and im sure loads more people will also it will be good to see what other people use

I tried the decline dumbbell curl today and I felt more delt activation than my normal routine.

Personally I think the good old fashion Dumbbell concentration curl is a great finisher which is always over looked and underrated, might be not as fashionable as others but they work!!!! The main problem with this exercise is people go way to heavy lighten the load and reap the results.

I think it would be great if we all tried to compile a list of exercises that emphasise the long and short head what do you guys think?

Barbell Curls
Wide-grip (short head)
Narrow-grip (long head)
E-Z Bar (long head)

Cable Curls
Wide-grip (short head)
Narrow-grip (long head)
E-Z Bar (long head)
2x Arm High Pulley Curls (long head)

Preacher Curls
Wide-grip (short head)
Narrow-grip (long head)
E-Z Bar (long head)

As you can see it's mainly hand spacing that determines what head is emphasized.

@ LALA I will keep with it thanks for reply.

@Krs thanks for the info many thanks helped a lot.

Hey I am knew to this forum, but anyway, I don't know if you have ever tried lying down cable curls with the ez attachment but I find it a fantastic finisher. Look up some videos if you've never done it. I would post some but I don't know all the rules about posting videos yet.


Lying down cable curls gets my vote.

p.s Keep those elbows down when doing them and you will be finished properly.