bicep training for mass Build Massive Biceps With Massive Stretch Using Decline Bench Curls

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If you want massive biceps, you HAVE to hit the stretch position of the curl...and for achieving that stretch, the Supine Bench Curl was a Vince Gironda favorite.

The version I've got for you here adds even MORE stretch to the exercise by setting your on a DECLINE bench instead of a flat bench.

There is a trade-off, however...and that is LESS tension as you come up to the contracted position of the exercise. That can be addressed by immediately following this curl with a contraction-focused exercise like a concentration curl or cable curl.

For this one, you'll need a decline bench...(makes sense, right!).

Start with a couple of relatively light dumbbells. Lay back on the decline bench and hold the dumbbells in the top of the curl position. Your head should be up off the bench so you get some tension in through the core to help stabilize the movement.

Now comes the fun part...

Lower the dumbbells, straightening your arms out. HOLD at the bottom for a few seconds, developing the stretch tension in the biceps.

Then curl back up, using a deliberate contraction of the bicep muscles. The key here is to really feel those bicep fibers engaging to move the weight. Keep the upper arms FIXED in position while you begin the curl up.

This is a very simple exercise and VERY effective for putting massive stretch tension on the biceps, achieving serious bicep growth.

The Supine Curl originated with Vince Gironda...this is a nice variation that uses a very similar movement pattern and stretch focus.

bicep training for mass Build Massive Biceps With Massive Stretch Using Decline Bench Curls
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