Biceps training

[KTT]

Please discuss the following quotation from Mike Mentzer:

"And while the Pulldown is traditionally regarded as a latissimus exercise, it is also a very effective deltoid exercise, and even more so as a biceps exercise. In fact, the Close-Grip, Palms-Up Pulldown is the best biceps exercise you could do - better than the curl. When performing a curl, whether a Nautilus Curl or conventional Barbell Curl, you work the biceps around a single joint axis, the elbow, an the predominant stress goes into the lower biceps. When performing a Close- Grip, Palms-up Pulldown, you are working the biceps around two joint axes, the elbow and the shoulder; thus you are working the biceps muscle more uniformly from both ends."


I have learned to do mostly compund exercises. For Triceps you can do Dips or Close Grip Bench Press but for Biceps everyone is doing a variation of curls.
Why not a compound exercise for biceps ?

 

[Quad-smack]

Good point. Could you do a 6-8 week experiment of doing just underhand pulldowns or pullups for your bicep work and post stats and photos?

 

[Blenderate]

-

 

[PHIL HERNON]

WELL

WHY NOT GO 1 STEP FURTHER AND JUST DO PALMS FORWARD, SHOULDER WIDTH GRIP AND WORK THE LATS, DELTS, BICEPS AND BICEP BRACHIALIS? PALMS FACING YOU ON A PULL UP IS ASKING FOR MAJOR PROBLEMS AFTER A WHILE.

 

[KTT]

WHY NOT GO 1 STEP FURTHER AND JUST DO PALMS FORWARD, SHOULDER WIDTH GRIP AND WORK THE LATS, DELTS, BICEPS AND BICEP BRACHIALIS? PALMS FACING YOU ON A PULL UP IS ASKING FOR MAJOR PROBLEMS AFTER A WHILE.

Phil,

I do this as a part of my back training ( since I contacted you) - but I thought Pull ups with palms facing me is more directed to the biceps.
So I stay with dumbell curls etc...

 

[edge250]

use a curl bar attachment instead of a straight-bar. makes the position much more natural. same with bent rows, dont use the standard bar, use a curl bar.

 

[jm425]

use a curl bar attachment instead of a straight-bar. makes the position much more natural. same with bent rows, dont use the standard bar, use a curl bar.

Do you mean the v-shape bar attachment?

 

[Moen]

Do you mean the v-shape bar attachment?

!

 

[bigraf]

Underhand seated pulldowns although primarily a back exercise are great for both heads of the biceps. I've found that doing the pulldowns for 12 heavy reps then super setting with straight barbell curls for another 12 reps works excellent.

 

[Retriever]

I'm gonna try this for sure. Heavy curls give me pain in my forearms lately.

 

[Mash1]

!

When you use this for rows, where do you position your hands on the bar?