An afterthought in your biceps training is in fact a necessity for huge guns! - Bodybuilding, Fitness and Health Forum Axiolabs and Syntrop Steroids Board

TrainWiser

Hammer time: what may seem like an afterthought in your biceps training is in fact a necessity for huge guns

Muscle & Fitness, Sept, 2005

BICEPS PRESENT a bevy of issues. Maybe yours aren't big enough. Maybe they lack the "peak" everyone always gushes about. Or maybe they're so pasty-white that their glare alone makes you turn away in disgust. For that final matter, a trip to the tanning salon or the self-tanner aisle at the drugstore should do it.

The other two problems? They may very well be related to your bi's long head, the one that's bigger and makes up more of the peak. You might think you know how to hit it, but we're skeptical. Choose which of the exercises below targets the long head better.

BARBELL CURL
Whether performed with a straight or EZ-bar, any curl in which your palms are supinated (facing upward) hits the short, or medial, biceps head to a greater degree than the long, or lateral, head. The last thing you want to do, though, is abandon the barbell curl. Just don't expect it to solve all your biceps woes. MISS

HAMMER CURL
Many people think the hammer curl works only the forearm and brachialis muscles, when in fact it taxes the long head of the biceps like crazy and thus helps develop overall arm mass and that coveted peak. The take-home message: Don't skip this move--make it a staple of your biceps routine. BULLSEYE