If you’re someone who is frustrated with your biceps, or you’ve got big biceps but want them even bigger, don’t go anywhere for the next 5 minutes!
I’ve a new favorite exercise that I believe is the most effective exercise for stimulating growth in the biceps.
Yes it’s a preacher curl but NOT with a barbell or curl bar, and for a very good reason.
Part of the research I began last year which culminated in an experiment which saw volunteers gain up to 0.8 of an inch on their arms in a few days, involved finding out how to recruit and fatigue the maximum number of muscle fibers for any 1 exercise.
This was only a portion of the research but the facts are as follows:
- Maximum muscle fiber recruitment for any muscle occurs at its maximally contracted position
- In order to stimulate maximum growth, there should be sufficient resistance in this position
The problem I therefore see with standing or sitting barbell or dumbbell curls is that the resistance starts to ‘fall off’ the biceps at the mid-point of these exercises. The mid-range area of this movement is where maximum resistance is, NOT in the maximally contracted position.
The traditional preacher curl with a barbell (or EZ bar) also suffers the same setback.
So how do we ensure that we have maximum resistance at the peak contraction point?
What equipment can we employ to make sure that we have to fight against the load at the top of the movement?
Answer: Cables.
A cable running from a floor pulley is just what we need here.
Grab a loaded barbell and curl it to the peak contraction point and you could virtually hold it there all day. Now sit at a preacher bench and curl an attachment from a floor pulley until your forearms and upper arms are at right-angles; you’ll feel the resistance pulling at you and this is EXACTLY what we need.
I’ve made a video to demonstrate it for you guys.
Note: Let me point out the following before you watch it. I workout in my detached garage with no heating. There is no ceiling light, just a lamp. As it’s winter, it gets dark here around 4pm so the lighting isn’t very good. It was also sub-zero temperatures outside with snow on the ground, so if you can ‘see’ my breath, that’s what’s up. While I do spend (invest) a lot on equipment because it’s too important to go cheap, where that equipment is doesn’t matter in the slightest to me. I don’t need a warm, modern gym to train. I’d train outside in the cold as long as I have the right equipment!
Anyway, now to the video…
(If you have a second, could you go to the YouTube page and rate the video up? Thank you 🙂 ).
Notice that I am taking a second to pause at the top of the movement to emphasize the opportunity for muscle fiber recruitment.
If you want huge biceps I highly recommend you incorporate this exercise into your workouts. In THT simply replace one of the bicep exe
rcises for cable preacher curls done with the form seen in the video (use a straight bar attachment, not a curl bar).
[UPDATE: Please read this post for a more thorough understanding of why this type of exercise is a superior movement for growth.]
Your gym may have a preacher machine like the one shown to the right. These aren’t bad but the path of movement is restricted a little by the machine so IÂ think cable preachers are better.
Note: If you’re curious as to whether or not this movement featured in the workout protocol for the ‘Arms Blast Experiment’, yes it did. But it WASN’T simply a set done to positive failure. The intensity was brought well beyond even this degree of stress. Also, the triceps (which comprise 2/3rds of your arm size) were worked in a similar fashion and to an extreme level of intensity.
This is exciting stuff and will have profound implications for your future workouts and DEFINITELY for your results!
In my next article I’m going to go more into this notion of maximum fiber recruitment and what it means for YOU and your growth.
Stay Tuned!
Mark
P.S. gloves I’m wearing in the vid are black valeo ocelot (with a big hole in right index finger thanks to my dog!)
Loud and clear boss!
I’ll put this into my workout, can’t wait! Thanks.
Si
I’ve been shopping for a cable machine, what do you use?
Thanks
What if you don’t have the arm rest thing, but have access to the cable machine? What’s the best way to implement the same strategy in this case?
Cheers!
Can’t get enough of your articles, Mark!
I check your site everyday and am disappointed when it’s not updated and excited when it is!
Please keep writing.
@Simon. Thanks mate.
@tbohen. I have 2 main pieces of equipment. This is my new one and what I do these preachers on
https://www.eurocosm.com/Application/images/fitness-equipment/Marcy-MP3100-Smith-Machine-lg.jpg
@balzac. Standing ones will produce a similar effect but having the upper arms supported with a preacher bench allows for a better isolation of the biceps. I would highly recommend you pick one up or go to a gym that has one.
gonna try this out….Mark…in your opinion…which bicep exercise should i ditch to bring this in?
1) Standing bicep curl 2) Standing EZ Bar Curl or 3) Incline Bicep Curl
Appreciate your advise on this.
thanks!
Thanks Mark,for all the free advice i will be trying the preacher cable curls next time i go to the gym,will let you know how i got on at 72 should be a good test.
@Ben. Thanks man. Wish I could update more for guys for the day job calls! 😉 Hopefully I can run this site full-time this year.
@Robert. Drop the EZ bars mate.
@Brian. Loving hearing that man. I’ll lifting at 100, guaranteed! Sure I won’t look the same, but still good for a 100 year old 😉 .
Awesome thanks!
You mention you did something similar with triceps…what excercise did you use?
And are you still doing personal training?
Hello Mark,
Great article….iam from INDIA and i had let mine frds know about this wonderful website…great information….sir below is the 4 day workout
Mon
Chest/Triceps(Flat barbell bench press(2 sets flat and one dumbbell),incline and decline dumbbell press,Tricep Cable Push Downs,close grip bench press
Tues
Back(Pull ups,Lat Pull Down front,seated row and deadlift)
Wed
OFF
Thur
Legs(squat..i love squat total 120 kgs,in just 3 mths thigh size increase from 16 to 22 inch,leg press,leg ext,standing calf raise)
Fri
Biceps/Shoulders(Barbell curl,preacher curl,overhead press,seated deltoids raise,upright row,dumbbell shrug
Is this workout ok,mark iam a great fan of biceps in just 5 mths biceps size has increase from 12 to 13.5inch….pls help me to grow biceps,after workout i take dextrose monohydrate 35 gram + creatine 3 gram with vitamin c and e capsules and antoxyforte cap(contain spirulina)
3 sets 8-10 rep,only 60 minute workout…
Iam from India,iam 29 years of age,height 5.9,weight 74kgs,iam just 5 mth old in the gym,i do gain shoulders,traps,thighs,chest,triceps but mine biceps r not growing..
Before joining gym
weight 72 kgs now 74 kgs
shoulders 17 now 18
chest normal 37 now 39 chest exp 39 now 40
upper arm 12 now 131/2
forearm 11 now 12
waist 34 now 32
hips 36 now 38
thigh 16 now 22
calf 14 now 13
ankle 9 now 81/2
Five will get you ten this kind of technique will work for just about *any* body part. I suspect you’re gonna experiment with that, right, Mark? 😉
Great photography. Love the lighting. Has a real industrial feel. Nice pan around the subject.
@Glenn. It was a variation on the french curl using the floor pulley again but I’ve found something even better which I’ll do an article for.
@Sunil. Seems like a solid program. I would incorporate some stiff-leg deadlifts into leg day. You’re also not directly hitting your abs, you might want to remedy. that. Add some Whey Protein Isolate to the shake as well.
@Andrew I’m a human guinea pig
@John Thanks You must be joking, right?
I can attest to this one…Wonderful workout. I saw the genius in this before you ever explained it and I felt the genius of if when I did it for the experiment. Makes me wonder and branch out to other ways of using this method.
Hey Mark. Killer article as usual & great timing!
I swapped EZ bar curls for pulley curls just last week as part of THT as I was sick of swapping up / down weights on the EZ bar. The pulley curls felt sick, but I’ve been a little worried about using an “unauthorised” excersise. I don’t have to worry after reading this article! This week I’ll add in the preacher bench as recommended. I also use the pulley on reverse curls to hit forearms, which also feels more effective over the EZ bar.
Keep up the great work!
Hello Mark,
Does the above 4 day split workout is OKKK,if not pls give me 4 day split workout but also do consider the CNS recovery,it takes 48 hrs for the CNS recovery,iam right?should i take an off on the every alternate days?
Mon
Chest/Triceps
Tues
Back
Wed
Off
Thur
Legs
Fri
Shoulders/Biceps
Sat and Sun
Off
Interesting, I’ve just started doing these a couple of weeks ago for the very reason you mentioned, i.e. max resistance throughout, these really isolate the bicep well, you can really feel these. I had a suspicion you were going to mention cable curls when you anounced your experiment.
My gym doesn’t have a preacher bench so I just prop a flat bench at an angle with some plates in front of the pulley and kneel in front of it, seems to work well.
Be interesting to see the full routine Mark.
Cheers
Thanks for all of the great information!
One question, Flex magazine this month compared the traditional preacher curl to the incline dumbbell curl and found that the IDC stimulated the bicep better by increasing the range of motion to behind the body stretching the long head allowing greater strength. Is it possible to modify the IDC for cables like you have the preacher curl?
Incorporated the preacher cable curl in my bicep workout yesterday.
Man………..I haven’t experienced a pump like that in a long long time!
One question: SHOULD THIS EXERCISE BE USED IN EVERY BICEP WORKOUT, OR IN CYCLES?
Thank you for what you bring to the table.
Since reading your books, and begining your program, my personal results are amazing.
My wife has begun your program as well, and she can’t believe how quickly she has become RIPPED!
Scarey stuff Mark…………keep it coming!
hii mark…..thankx fr uploading dis….it really helped my bicep get pumped up…..but i have one question alwayz puzzling in my mind……in my arms day ……should i start with biceps and den triceps….or start with triceps and den biceps…….bcz my other friends in the gym goes fr triceps and then biceps………or should i cycle..biceps and triceps one week..and other week triceps and biceps………..plz help me mark …….to get out of this …..
Robert i think its great to be still lifting at 100,i will be glad to lift myself out of bed at that age,but will do my best.With marks help and advice who knows
Hey Mark…i go to a gym where there is everything necessary to do this great exercise, but i can’t move the preacher bench….
So i was thinking about a way to include the same principles you explained, while doing my biceps workout this morning.
And i came with this : i used the machine used to do seated cable rows, but doing it like you work your biceps..
What do you think?
As it’s my first post on your blog, i have to say it : thanks for all the great stuff!!
Mark, do you recommend us do this exercise for 6 sets, and no other exercise for biceps?
@Mitch @McBrain. Thanks guys.
@Sunil. Myself and many, many others have trained with 4 and 5 day splits for years with no negative impact to the CNS. Just keep the set volume low and your split is ok.
@Simon2. Good idea man.
@Robert. About the incline curl, that’s a point I’ve made for years before I heard anyone else making it. The arm starting behind the body allowed for better stimulation.
HOWEVER, compared with Cable Preachers, I think they got this one wrong. It’s a fact that max. fiber recruitment occurs in the fully contracted position (which is kinda obvious when you think about it). Having heavy resistance in this position is vital for maximal gains. The incline curl suffers from the same drawback in that there is hardly any resistance in this position. It cannot therefore provide better growth stimulation.
@Carl. Very happy for you and your wife man. Super pleased to have helped played a role for you guys too. There’s no good reason not to include this in every biceps workout, so go ahead.
@Vivek. I actually like to work them on separate days. Biceps with abs works well for me. However, if you want to work them together, simply hit the muscle you want to prioritize first.
@Gael. So you’re sitting on the floor and curling the attachment, right? Seems ok. On the negative I would imagine you’d have some rotation at the shoulder joint as well to go into the fully extended position. It’s not optimal, but if it’s giving you resistance at the peak contraction point, go with it.
@Ben. No. If training THT style, 2-3 sets is good (replace EZ bar curls with these) alongside BB or DB curls. However, when the new program is developed, it’ll all be totally different so stick around for that.
hey mark. just came across your site a few weeks ago and downloaded your total anabolism book. man, how awesome! i’ve been working out for a number of years and this is the best info i’ve ever read. i’m training with more intensity and better results in these last few weeks thanks to you than i have in the last few years! i love reading your articles. thanks bro
cliff
Yo Mark….
Have been seeing your stuff for a while…..Now I might sound silly and naive but heres the truth…..I’m 18 and in medical school and dont have access to a gym due certain constraints that I would not like to disclose. But I wanted to know that is there ANY way at all that I can start building by body right from the fundamental level at home?? You know, I dont even have biceps or whatever…..plus theres this man boobs problem…..No matter how much I try and cut down fat from my diet they just wont go!!…..Dude I’m pissed off bad!
Help me. And please make a few precise suggestions for my diet.
Thanks.
Hello Mark,
But iam doing biceps exercise two times a week,Tuesday and Friday
Tues iam doing back,back exercise involve biceps and then again on Friday iam doing biceps workout…..i want to concentrate on biceps,is this ok….if yes how much sets should i do for biceps and which exercises should i follow…..please help me….i will do biceps first and then shoulders…
Mon
Chest/Triceps
Tues
Back
Wed
Off
Thur
Legs
Fri
Shoulders/Biceps
Sat and Sun
Off
thankx mark…..fr ur suggestion.but according to you what will be best to start with …..biceps first or triceps…..and where should i place cable preacher curls in my biceps workout…….my biceps workout start with 3 sets of chinups,4 sets of standing barbell curls,3 sets of incline dumbell curls,and last 3 sets of reverse curls……..
I wouldn’t really call this unique, there a load of videos on youtube of this excersise.
But hey thanks for al the articles, they’re a great help, as well as the ebook.
@Cliff, that’s great to hear man. That’s what this site is about.
@Anubis. I’m not sure if you’re asking me about training without weights or setting up a home gym. If you clarify what info you need, I’d be happy to help.
@Sunil. The plan is ok. For the specific exercises, download my free book and copy the exercises I have in there.
@Vivek. I like to start with biceps. Start the workout with the cables, then move on.
@Chris. I think you’re thinking of unique as meaning ‘new’. It isn’t a new exercise, but using a floor pulley with a preacher bench is a pretty unique way to stimulate the biceps.
Hello Mark,
Today was shoulder and bicep workout,first i do biceps and then after wards shoulder,but one problem after biceps workout i cant able to lift heavy weights because all the energy lost in biceps workout,should i split the workout to 5 days
Mon
CHEST/TRICEPS
TUE
BACK
WED
OFF
THUR
LEGS
FRI
SHOULDER
SAT
BICEPS
or should i follow the below workout
Monday – Legs
Tuesday – Chest and Calves
Wednesday – Rest Day
Thursday – Shoulders and Triceps
Friday – Back and Biceps
Saturday and Sunday – Rest Days
Mark actually i want to concentrate on BICEPS,already gain shoulders,traps,thighs,chest…..pls give me a 4 day split workout,pls mark….want to concentrate on biceps,it would be great if biceps is separated….
Hey Sunil, check out Marks TOTAL ANABOLISM book which you can download for freen from this site. This book has all the info you need…
Actually i don’t need any exercise,i just want to know the above split is scientifically correct?
Mon
CHEST/TRICEPS
TUES
BACK/CALF
WED
OFF
THUR
LEGS/TRAPS
FRI
SHOULDERS/BICEPS
Mark can i do biceps with back,if i work the biceps and then the back,it is okkkkkk because i want to concentrate on the biceps,when i do back workout there is no more energy left for the biceps workout…..is this okkkk…..i will keep this workout in the end of the week that is on Friday,,,,so two days will be for the recover period,it will help the arm to grow….what u say?
Mon
CHEST/TRICEPS
TUES
LEGS
WED
OFF
THUR
SHOULDERS/TRAPS
FRI
BACK/SHOULDERS
is this OK…..i had downloaded the pdf…but i want to know is the split scientifically correct?
Mark, what an excellent post. Do you think then that this exercise, or any other exercises for other body parts should be done with cables, and if it is possible to do with elastic bands or tubes ?
Hey Mark and anyone else who may offer some input; this is a question that has been bothering me for a long time. Well I notice when I am doing any sort of exercise, on the motion of the exercise if I don’t go up all at the way or down all the way, I feel a bigger pump. For example on the bicep curl, I start at the bottom, but once the movement starts I am just going 95 percent up and then on the way down I don’t go all the way, I just continue the movement. I try to not get in the mode of locking the joints on the way down. Do you think this method is the right way to approach weightlifiting? Thanks again
Hello Mark,
Mine biceps are not growing,i do follow progressive overload..should i do ez barbell curl instead of barbell curl or should i do mix..
Hi Mark
This resistance at peak contraction is generating a lot of interest.
Notice you are using your new piece of kit… Marcy-MP3100-Smith-Machine.
Can’t quite see, does the machine use a weight stack or do you have to add normal weights to various sticky out bits?
Can you do a full workout with this machine… legs abs shoulders.
I don’t have room for this machine and other bits and pieces but I like the look of it looks safe – I’m getting tired of dicing with barbells on incline bench presses.