Arm Exercises

Perfect Peaks in 3 Bicep-Blasting Moves

If you’re looking to build stronger, better looking biceps, this workout is your ticket.

josh bryant thumbnail by CSCS, MFS, PES
Perfect Peaks in 3 Biceps Moves

One-Armed Eccentric Barbell Curl

Study after study shows to maximally develop muscle, eccentrics are the call to arms (pun intended). Far too many people neglect heavy eccentrics when it comes to bicep training. We are going to leave no stone unturned in our pursuit of perfect peaks. Enter the one-armed eccentric barbell curl.

  • Sit or stand behind a preacher curl station.
  • Rest your upper arm on the pad in front of you, arms supinated.
  • Start at the top position of the curl.
  • Slowly lower the bar for a count of eight seconds to full extension.
  • Pause briefly at the bottom.
  • If you have a training partner, have him help you back up. If not, self-spot with the other hand.

IFBB Pro Bodybuilder Branch Warren Performing One-Armed Eccentric Barbell Curls

Final Thoughts

With each of the movements listed, you will want to go as heavy as possible. The use of cheat curls from time to time with these movements is permissible but you should never sacrifice technique for additional weight on the bar. Try these movements as heavy as possible, with perfect technique and your bicep-building stalemate will enter a period of unparalleled growth.

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