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Thread: Round Biceps

  1. #1
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    Question Round Biceps

    Anyone have any thoughts on a set of bicep exercises (dumbbells only) that will produce the rounded bicep?

    I've got long bicep muscles and I'd like to try to obtain a more rounded look.

    Thanks.

  2. #2
    I Am JEFIT Legend Deviation's Avatar
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    What exercises are you doing now? Are you also working your triceps (which are much larger)?
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  3. #3
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    Not sure what you mean by "long bicep muscles". The length is proportional to the length of your humerus (upper arm bone)...

    Bicep and tricep exercises:
    [url]http://www.exrx.net/Lists/ExList/ArmWt.html[/url]

  4. #4
    Experienced Member utefaninutah's Avatar
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    Curls baby, I use the EZ grip barbells and do ten close grip, ten wide grip. Some hammer curls, preacher curls(palms up and down), bicep isolation curls. Definitely get some shoulders and triceps in there too. Gives ya that nice tight cuff look when ya wear tshirts, rope pulldowns, tricep extensions, skull crushers, shoulder presses, front plate raise, side lateral raises. Get that whole arm working and you'll get the look you're wanting.
    Anthony-Gamertag Sabathian Beast-[email]theuglydragon@gmail.com[/email]

    "The best activities for your health are pumping and humping." --Arnold Schwarzenegger

  5. #5
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    The shape of your muscles is genetically predetermined. There is no spot training. You can increase the size of certain muscles and negate others to give you the effect but in the example of the rounded bicep you’re stuck.

  6. #6
    Experienced Member utefaninutah's Avatar
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    Well yeah, bicep growth is going to give it a rounded, bigger look. I don't think their asking how to get their arm to look like it has a baseball underneath the skin.
    Anthony-Gamertag Sabathian Beast-[email]theuglydragon@gmail.com[/email]

    "The best activities for your health are pumping and humping." --Arnold Schwarzenegger

  7. #7
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    I do think they are talking about getting a baseball underneath the skin. That is one of the more common questions I get. Your muscles will grow evenly and preportionalty from insertion to insertion. You wont be able to get your bicep to "peak" out any further without growing the entire muscle.

    If thats not the desired look then your more than welcome to try utefaninutahs suggestion. =P

  8. #8
    Experienced Member utefaninutah's Avatar
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    I don't understand why someone would want the baseball arm haha, I'd rather have bigger, more muscular arms overall than in just one area.
    Anthony-Gamertag Sabathian Beast-[email]theuglydragon@gmail.com[/email]

    "The best activities for your health are pumping and humping." --Arnold Schwarzenegger

  9. #9
    1st off,im not a trainer so im just letting you know what has worked for me.
    i would try dumbell prone incline bicep curls as shown on jefit app.this addresses the peak of the bicep. i would also try to incorporate excercises that work the bicep in as many different angles as possible maybe do a superset or 2 at the end of a bicep routine(lateral cable curls,incline curls,preacher curls,etc.).i also incorporate 3 sets of an excercise on a muscle that i want to improve on at the end of other workouts too. just make sure that what ever you do,you give it at least 3 weeks to see if it works.
    i would suggest picking up Arnold's encyclopedia on body building.its pretty informative even if your goal is not to be a pro bodybuilder.

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