Twin Peaks: How to Build a Trophy Winning Biceps

When you think about bodybuilding, you probably think about two poses: the most muscular and the front double biceps. In any of these poses, your biceps look amazingly massive, otherwise you will go down the rating.

If you want your weapon to be worth wearing a T-shirt, flexing a selfie or winning trophies on stage, heed the advice of the sages of some of the greatest shooters in bodybuilding history. These four exercises from the four greatest great people are what you need to be the best in your life.

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Concentration Curl

This was a favorite of Arnold Schwarzenegger. He would visualize his biceps as if they were mountains that were getting bigger and bigger. You do not have to do this, but you should focus on contracting and feeling the muscles. Each representative helps your business build muscle.

Concentration curls can be performed while standing, as Arnold did in “Pumping Iron,” or they can be performed while sitting. In any case, make sure that your shoulder remains motionless and do not lift the weight. A tempo of 2 seconds up, 1 second compression and 2 seconds down will serve you well.

Barbell Preacher Curl

They were also known as Scott Curls. This is because of the person who first made them famous, Larry Scott. He was the first Mr. Olympia to win competitions in 1965 and 1966. He believed that if your forearms were strong, and your biceps had to work alone, they would grow and become stronger.

The key to maximizing this exercise is to use the full range of motion. It looks cool when partials have more weight and they can be of some benefit in the right situation, but let's leave it more advanced. If you are struggling with bicep size or new to the iron game, you need a longer range of motion and a strong contraction at the top of each rep.

EZ-Bar Curl 21s

2008 Olympia champion Dexter Blade Jackson is known for always tearing, but his arms are huge on their own. In several videos and interviews, he ascribes to the so-called “21st” for helping to create the biceps, which is now considered one of the best of all time.

For those of you who are not familiar with this exercise, start with an EZ bar or bar. Perform 7 semi-legal curls from the bottom to the middle, 7 from the middle to the top and, finally, 7 full repetitions. You will hit the lower part of the biceps, then the upper part, and finally the entire muscle group. If you find that you are using momentum to move weight, lean against the wall to keep your torso and hips motionless. These biceps do not need a backup!

Double cable bracket

You might also know them as Superman curls. No matter how you twist them, they were the favorite of eight-time Mr. Olympia Ronnie Coleman. This is a unique way to hit the muscles – a high angle, constant tension of the cable, and the shoulders are higher, and not on the sides, as with other movements. In addition, you basically do a weighted version of the front double bicep pose!

Try turning the little finger at the top of the handles to reach this peak a little harder with additional compression. Moderate weights with higher repetitions will turn this into a killer. I can’t leave the gym without burning biceps and a real pump!