bicep exercises

[LUCAS]

hey this probably sounds stupid but just wondering what the exercises are for biceps.mine are pathetic.

[drizzt]

Chinups. Supinated/underhand grip (hands facing you).

[nate225]

hey this probably sounds stupid but just wondering what the exercises are for biceps.mine are pathetic.

You're training for rugby aren't you?

If so the sooner you stop worrying about training like a BBer the better you will do. You need to train as an athlete - the AirNZ Cup & Franchise guys programmes look more like Olympic lifters than BBing workout (maybe ask around and find out who trains your local AirNZ Cup / Development Squad and ask them details).

Your guns will grow with the appropriate programme for your sport but they shouldn't be your focus - no one ever got a Super14 contract for having 20" guns! :grin:

That said if Rugby is more of a hobby start adding some curls to support the deadlifts & back work you need to be doing! :nod:

[drizzt]

Sorry, I was a bit short in my post above (posting from my phone), but Nate has hit it on the head mate :nod:

[steak]

real talk 8)

[Draft]

Sorry, I was a bit short (posting from my phone), but Nate has hit it on the head mate :nod:

Kids and their iPhones these days!

[Beef]

preacher curl. i used to spend hours on that thing when i was your age

[EMC]

i wish i had time to train biceps(and triceps) more seriously...here are some good ones

barbell curl

preacher curl (as mentioned already)

hammer curl<---these are good for overall arm development that assists you in back work, yet often overlooked.

[EMC]

If so the sooner you stop worrying about training like a BBer the better you will do

nothing wrong with this, is there? the problem is people tend to overtrain. i think education more than training in a certain style can allow you to progress the fastest. your going to be more consistent on a PL/OL routine than a BBing routine as the level of education/involvement in terms of technique and rep/set schemes are focused on to a greater degree and simply that theres less volume..less over training.

not saying that volume=overtraining

but

volume+no education=overtraining

edit-->my apologies, i misread, didnt realise your training for rugby. strength orientated training probly would be more suitable? what level of athlete are you? any sort of training is beneficial at a younger age to build a 'base'

[Beef]

yeah as EMC said, it really depends on how serious you are about your rugby. you need to decide whether you're training at the gym primarily for rugby or if you're training for BBing

[Outkast]

Try this arm routine..

[TonganTerror]

incline dumbell curls keeping palms facing out the whole time even at the bottom you wont use a heavy weight for this but the burn and pump is second to none, I do three or four sets after doing my heavy preacher curls, finishing off with two or three cable curls sets to finish.

[Gym rat]

Just ask around what the average rugby player in the Palmerston North area dose for biceps.

[cantygirl]

Supinated grip pullups is by far the hardest for me. Today I did those plus barbell bentover retraction curls and isolation dumbell curls.

[Beowulf]

Is it really important for you as a rugby player to have big arms?

I understand they can aid with the drive and speed of sprinting but are they necessary?

but anyway here is a simple Bicep routine

Standing Bicep curls 3 sets of 12-15

Concentration Curls 3 sets of 10

Preacher Curls 2 sets of 6-8

Enjoy!!

[Beef]

triceps yes, biceps arent needed in rugby.

[drizzt]

triceps yes, biceps arent needed in rugby.

I wouldn't say they aren't needed, I would say they shouldn't be a focus.

I think OP needs to figure out whether he wants aesthetics, or practicality for Rugby.

Do the compounds and the rest will come IMHO.

[BIGKIWI]

For you bbarbell curls hammer curls good freeweight , strength exercises

[seascott]

21's ( 7 reps a 3rd of way up, 7 reps 2/3rds way up & 7 full reps ) will give your biceps some tone and endurance.

May benefit your biceps more for rugby side of things.

[Beef]

triceps yes, biceps arent needed in rugby.

I wouldn't say they aren't needed, I would say they shouldn't be a focus.

I think OP needs to figure out whether he wants aesthetics, or practicality for Rugby.

Do the compounds and the rest will come IMHO.

agreed. i don't see the merit in doing isolation exercises for biceps if OP is purely training for rugby

[evil action]

one arm preacher curls , bb curls what i really found effective was rope cable curls try and go wide when coming up go right up with elbows and squeeze at the top super set wit tricep reverse pulldowns