Drag curls
http://www.bodybuilding.com/exercises/detail/view/name/drag-curl (just do it with a olympic bar instead)
Did those december last year for the first time and the response was absurd, it was like the angle was hitting some virgin muscle fibers because my biceps just exploded in the head to the point people were staring at my arms thinking wtf. 3 people (one was random) approached me asking about my arms and seriously half the gym was kind of looking at me making comments and all. (I remember i thought about making a thread in getbig that day with a title like "today I was gang schmoed at the gym" but desisted.)
Eventually the response I got from the exercise got smaller as my body got used to it but i still put the drags every other two months in my split. Hits the head of the biceps like no other one and it really helps shaping the muscle I believe. Forces the head out if you try it you will get very quickly Im talking about. Start with light weight and high reps, just feel the exercise for some sets then get heavier. Dont get to heavy since the exercise is not made for it. 6-8 reps on the heaviest sets and thats it.
Hey Bam-Bam,
another variation of the drag curls that i use ( and i much prefer over the barbell version) is.... You know that cable machine whcih the arms swing up and down, and you can pin where you want the arms to be on each side? i put the arms all the way down, and i crab the cables using the normal handle bar ( you can use rope as well to hit the different angle).
with the handles in my hand, i take a step forward ( when you take a step forward, you have to pull the cables to extend that one step further, so by doing this your introducing resistance, even when your supposed to be at rest.. does that make sense?)
so after you take a step forward, try leaning forward at like 20-30 degree angle ( think of it as michael jackson in the Smooth Criminal video where he leans forward lol... ) because your holding the handles , you can lean forward without loosing your balance, just find your happy spot so you have balance...
now that your set up, just try curling, elbows fixed to your side, and bring your wrist as high as you can while curling, and try to pause at the top... because of your angle, and because you took a step further, you will have fucking resistance alll throughout the entire range of motion, even when you lower it and at the very bottom of the movement ( thats why you took the step forward)..its a killer.. you and groink give it a shot, im sure you'll like it
i posted some arm pics before, i will have to take some better ones, but just so you know this advice isnt coming from a 125lb twink..
