The magnificent 7: my seven exercises for showstopping biceps and how they can be used by bodybuilders at all levels

Flex, June, 2002

Four-Time Mr. Olympia

BEFORE I STARTED BODYBUILDING, I had already acquired a great deal of strength from powerlifting, so when I launched into tons of barbell curls, my biceps exploded. Eventually, though, I noticed that my biceps were bowling-ball big, but they lacked separations. That's when I realized that to bring out additional muscularity, I needed to use other exercises to train my biceps. Thus, a biceps workout that began with one movement has become a seven-exercise production.

Considering the results, I can live with that kind of work output, as long as I keep my training strategy simple. I get in two biceps workouts a week; they consist of four exercises of four sets each. Something changes in every workout, but it's random. Sometimes, all four exercises will be different; at other times, maybe only one or two will change. The important point is that all seven exercises eventually get used over a period of three or four workouts.

The charts on page 29 illustrate a sample mix of exercises I might use in three different workouts. If you are a beginner, stay with three sets of three exercises for the first year. When you have more size and experience, you can jump headlong into my current workouts. In either case, push those limits, persist doggedly, love the burn, and watch your own bowling-ball biceps bulge and burst. Then get ready for more work!

1 EXERCISE

TARGET AREA

This is the time-proven classic for maximum mass in the "belly'' of each biceps, the largest area, top to bottom, side to side, and all the way around.

EXECUTION

* To emphasize the inner heads and the peak of the bellies, use a barbell or straight curling bar, which keeps your hands supinated.

* To emphasize the outer heads, and the brachialis on the outside of your arms, use a cambered bar.

* Add weight for each set, but stay in the 10- to 12-rep range.

* This is the premium power exercise for biceps. It feels good heavy, and it works best heavy. Stabilize your hips and torso, then curl the bar upward by explosively contracting your biceps. You should be able to feel it pull at your back, traps, shoulders and abs.

* Keep your body upright and stationary. Curl with the bar close to your body, using biceps muscle contractions only. Do not rock your torso back and forth, and do not swing the weight.

* Get a full contraction at the top. Resist during the descent, but because of the heavy weight, do not extend all the way to the bottom.

2 EXERCISE

TARGET AREA

This attacks the outer head of your biceps peak, as well as your brachialis. It's a classic for building these two muscles individually and for separating them. It also lengthens the lower biceps belly.

EXECUTION

* Brace your arm as you see me doing in the photo. The bottom of your triceps should be against your inner thigh. Lock your wrist, and don't let anything move, except your lower arm. Do not pull backward with your body for leverage.

* This one you squeeze. Do not explode. You want to feel the peak and the outer head burning independently. The sensation should not be fatigue or cramping, but that of a pinpoint white-hot bowie knife twisting deep in each of the three target areas.

* Get a peak contraction at the top by squeezing extra hard for a full second.

* Resist as you lower the weight. Stay tight throughout the set.

* Extend all the way to arm's length at the bottom.

* Alternate sets: Do all repetitions for one arm first, then the other.

3 EXERCISE

TARGET AREA

I shouldn't have to map out the target area for this one. You can see for yourself that this is the movement that gave me the deep split between my outer and inner heads.

EXECUTION

* Use the vertical side of the preacher bench. Sink it into your armpit, and stabilize your body.

* Lock your wrist, and curl only by contracting the peaks of your two biceps heads. Do not leverage backward with your body.

* Get a maximum supination at the top for a peak contraction, squeeze, and hold for a full second.

* Keep your reps smooth and controlled. Do not relax your biceps or let the weight jerk during the extension.

* Resist while lowering all the way to full extension.

* To prioritize the outer head, keep the dumbbell slightly pronated, or angled inward.

* To prioritize the inner head, keep the dumbbell supinated, or twisted outward.

* Alternate sets: Do all repetitions for one arm first, then the other.

4 EXERCISE

TARGET AREA

Brachialis and outer head. Notice the full mass on each of these muscles and how each is rock solid with distinct separation.

EXECUTION

* This is an isolation movement, so do not rock back and forth with your body. Press your upper arm against your side, so your elbow is the only joint working.

* Hold the dumbbell vertically, like a hammer. Lock your wrist, and do not twist it at any time.

* Feel the outside of your biceps cramp and pump as you curl all the way to a peak contraction at the top. Squeeze and hold for a second.

* Resist hard as you slowly lower the dumbbell to a full extension at the bottom.

* Alternate repetitions; one arm, then the other.