Legendary Bodybuilding Coach Spills the Beans on Ultimate Bicep Workout to Get Jacked Like Chris Bumstead: “Get That Great Contraction”

Hany Rambod is a towering figure in bodybuilding, with 24 Mr. Olympia-winning athletes under his mentorship. He is currently coaching 5X Mr. Olympia, Chris Bumstead. Recently, The Pro Creator revealed his strategy for approaching the bicep workout to get maximum gains in a YouTube video on his channel.

The legend replies to the fan, inquiring about the best three exercises to hit the biceps. He shared his insights on his go-to workouts for the biceps. Later, he mentioned the big icons that used to do these workouts back in the day.

Unveiling the blueprint for the best bicep workout

“Number one would be spider curls and I love spider curls.” He then explained how to do spider curls by taking your arms further from your body with an inclined seat and lifting the weight on the forehead. Then he talked about the effectiveness of spider curls by saying,” You really get that great contraction.” And emphasized the fact that you should focus on your momentum while performing.

Then he moved on to his second exercise, which is hammer curls. Rambod explained the benefits of hammer curls for form activation and bicep brachialis. He then added that any variation of hammer curls is a good exercise to do. Rambod advised everyone to be a little slower on the way down while performing hammer curls. Later, he shed light on the fact that legends like Jay Cutler and Ronnie Coleman used to do hammer curls back in the day. He emphasized the fact that hammer curls are not only about swinging weight; you want tension on the muscle.

Lastly, the legend talks about standing biceps curls and drag curls, which are variations of standing curls. He then explained how drag curls are performed by saying,” This basically means that you’re dragging the barbell across your body.” Then he shared his insights with the people on how they can do drag curls if they don’t have the total arm machine in their gyms. They can perform by using cambered and straight bars.

Rambod is very technical with bodybuilding. In a video, the Pro Creator elucidated the effect on muscle engagement when performing dips, differentiating between the impact on the triceps and chest.

Optimizing muscle engagement for the triceps and chest

Rambod shared his insights about the differences between dips for hitting the chest and triceps by quoting,” Dips are great for the triceps as well as the chest. The way you differentiate between the two and the technique you use for the chest is that you wanna be able to lean forward.” Continuing further “If you lean forward, you’re gonna hit lot more of that decline you are gonna have that lower pec obviously you still get that axillary triceps.”

Later, he talked about the fact that bodybuilders do workouts while focusing on the triceps, yet the exercise they do focuses on the chest.

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The Pro Creator’s expertise in bodybuilding is seen through his approach to workouts and muscle engagement. While sharing his insights on biceps workouts like spider curls, hammer curls, and drag curls, he focused on form and tension. Rambod’s insights on dips showcased his technicality towards the sport. Let us know your thoughts in the comment section about the FST-7 biceps workout shared by Rambod.

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