what's up muscle and strength IFBB Pro Joel Thomas here today I'm going to take
you guys through three of my favorite mass building exercises for biceps
so the first bicep exercise today we're gonna do spider curls I really like
anything that's chest supported whether it's a back exercise bicep exercise or
whatever it just takes your ability to swing and kind of rock and take the momentum
out of whatever exercise you're doing that would cheat attention off of
the muscle that you're trying to work and start my arms fully extended and
they're just at a hang so I'm not bringing them forward or backwards and
wherever my elbows are at the start of the exercise I want to leave them there
so I don't want it to be a drag curl so my elbows are gonna freeze here and
then curl out front squeeze the top just for a half of a second and then
slow on the way down full stretch at the bottom and back here so triceps
you're gonna lock out at the bottom elbows aren't gonna go anywhere and I'm
just gonna squeeze up and the controlled negative
basically this just keeps you from cheating it doesn't allow you to lean
back and rock into the exercise where you really just have to pull with
the biceps and another thing is I'll see a lot of people rushing the negatives on
bicep stuff especially and you really want to get a nice control negative
that's really where you're gonna get some soreness that's really gonna help
the muscle building just slowing down the negative on bicep stuff so for this
exercise I'm usually going to start with at least three to four warm-up sets
whether it's just dumbbell curls or just lighter weight here I just really like
to warm up those muscles and get some blood flow to that connective tissue
just to prevent injury after my warm-up sets I'm gonna do about three to four
real working sets maybe leaving one rep in reserve I'm not gonna go all the way
to failure and that's going to allow me to keep my form a little tighter
so the second bicep exercise is going to be a preacher curl I'm gonna add a
little bit of variation to it I'm gonna do full extension full contraction for
the first eight reps for the second eight reps
I'm gonna sit way way over the top and just focus on the top part of the
contraction so basically what I'll be doing is an isolated just contraction at
the top so I'm just gonna be working there that top half or quarter of the
rep to where I'm really making my biceps contract hard almost to where they're
gonna cramp so I like to grab a little bit wide leave my elbows exactly where
they are make sure for these the elbows keep contact with the pad throughout the
movement what you don't want is to sit back off of this pad and your elbows
rock up you basically cheating tension off the bicep so elbows dug into the pad
full reps and once I get to eight I'm gonna sit way over the top this way and
just work this top little range
so for these I'm going to do 4 sets of 8 and 8 so 8 full 8 top partials
alright so I'm going to finish the bicep workout with hammer curls there are a
couple different variations some people like to do them right in front I like to
do them across basically reach into the far pec I feel like I get a little more
forearm out of that too so here it goes
so I'm kind of just leaving my elbows where they are and pulling across
so for sets and reps here I'm going to do two working sets to where I'm almost at
failure if it's a week before a deload week I'll go all the way to failure and
then on my third set I'm gonna turn that into a drop set so I may start at 50
pounds and then I'll drop to 35 20 15 and finish off with tens so I'm really
wiping it out just on the last set of these
those are three of my favorite mass building exercises for biceps go give
them a try thanks for watching and go subscribe below