Muscle Tips

Canadian bodybuilder Greg Kovaks
reveals his secret for massive biceps.

WARMUP
Two sets alternate dumbbell curls and 1 set Standing EZ-Bar Curl.

STANDING EZ-BAR CURL
“I opt for the EZ-bar on standing curls because it’s easier on my wrists,” Greg offers. He holds the bar with a shoulder-width underhand grip, spaces his feet shoulder-width apart as well, and slightly bends his knees.

ONE-ARM CABLE CURL
“I do either these or one-arm preacher curls as my finishing movement,” Greg explains. “Some people are surprised that I use cables at all for biceps, but I like the continuous tension this gives me throughout the entire range of motion.

“As I curl the bar up, I want the movement to be explosive, but in the sense of the muscle firing rather than suddenly jerking my torso backward. I’m not a stickler for keeping my elbows tucked into my sides on barbell curls; I think you should do whatever’s natural for your body, rather than forcing it into weird positions that you aren’t comfortable with. Once I’ve curled the bar to the point where my biceps are fully contracted, I squeeze the muscles for a second. Going down on the negative should take twice as long as the upward curl.”
Sets: 2. Reps: 6-8.

I grasp a cable handle attached to a low pulley with an underhand grip, then simply curl it straight up — rather than cross-body — until I achieve a peak contraction.” He moves slowly on the way down, taking advantage of the continuous tension that cables allow.

Sets: 2. Reps: 10-12.

Originally featured in:
Muscle & Fitness