This is going to SHRED your biceps...in a good way...seriously.

If your biceps are lagging or if you just want to get them bigger, you should absolutely do this one for real.

The focus is on the stretch position of the Incline Curl...and we're going to use a barbell AND dumbbells for it (hence the "double" in the name).

The stretch position for any muscle is an incredibly powerful position for achieving muscle growth. The stretch position puts immense tension on the target muscle and results in massive muscle activation.

Now, you might sense a theme from my emails over the past couple of days about the Anabolic Stretching program for building muscle. This exercise isn't from that program, however it puts a similar massive stretch overload on the biceps.

 

The normal incline curl is good...and this setup is going to MAXIMIZE everything about it.

You'll need a pair of light dumbbells, an incline bench, a barbell and (ideally) a power rack. The rack is not 100% necessary if you have a partner or spotter that can hand you the barbell. You'll see why in a second.

First, set the rails to just a couple of feet off the ground. This will take a bit of messing around with height to get it right. Set the incline bench to about 35 to 40 degrees or so and set an empty bar on the rails. You CAN go a bit heavier, once you get an idea of the exercise but you really don't need much weight for this one.

Set your dumbbells on the seat of the bench, ready for the second part of the set. I'll be using a pair of 20's for that (yep, really don't need much weight here).

Set your feet on the seat of the bench then lie back so that your upper back is OFF the top end of the bench. This is critical as it allows you drop your shoulders down, which puts even more stretch on the biceps where they insert in the shoulder area.

Reach back with one arm and grip the barbell then reach over with the other and grab it with the other hand. If you have a partner, this is where they would hand you the bar.

This is the MAXIMUM anatomically-possible stretch position the biceps can be in. Hold that for a second, letting the bar pulling them into the stretch.

Two key points...

1. Externally rotate the shoulders (outwards).

2. Supinate your forearms as much as possible (again, rotating outwards).

Now you're going to curl the bar up until it hits the back of the bench.

The range of motion is only a few inches, but the focus here is on the peak stretch...and using the barbell will give you a better stretch than dumbbells because of how it locks your hands onto the bar, allowing you to rotate at the other joints (elbow and shoulder).

Pull the bar against the bench for a second or two then slowly return it to the stretch position.

Hold that stretch position for a few seconds then repeat. Aim for about 4-6 reps here.

Then set the bar back down on the rails, then immediately lean forward and pick up the dumbbells.

Now you're going to do full-range incline dumbbell curls...and your biceps will be SCREAMING while you're doing it, even though you're using light weight.

Really focus on contracting the biceps HARD and using PERFECT form on the way up...no jerking or cheating allowed. This is all about muscle tension.

Come all the way up to the top, continuing to squeeze the biceps hard.

Lower slowly, then repeat for 4-6 reps.

When you can't get any more reps, set the dumbbells back down on the seat of the bench. Lie back and grab the bar again (for real).

Now do 1-3 more reps with the barbell incline curl again. When you can't move the bar, set it down and go back to the dumbbells for as many more reps as you can.

This is like a rest-pause superset and it will MURDER your biceps.

You will get a MASSIVE pump in your biceps and it will feel like you're activating every single muscle fiber you've got in them.

This one is not about strength....it's about tension and MASS.

Watch the full video of this technique here...definitely recommended if you want to try this and get the most out of it.

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Anabolic Stretching

If you hadn't seen my emails over the past couple of days, I mentioned above about a program called Anabolic Stretching.

You can put aside any thoughts of "normal" stretching...this is all about RESISTED stretching...using weight in the peak stretch positions of specific exercises to put MASSIVE stretching-tension on the target muscle where it's more effective.

This stuff is awesome...I don't even do normal static stretching anymore, to be honest. I regularly use this type of resisted-stretch training instead.

Static stretching isn't "bad." It has it's time and place, just like any other training modality. This type of resisted stretching is much more effective if you're seeking muscle growth (which I always am).

You can read more about the Anabolic Stretching program here.

Nick Nilsson
The "Mad Scientist of Muscle"

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