Short bicep head training

Here's the article i was talking about in the previous post. if you want to read the whole discussion, here's the link: http://forum.bodybuilding.com/showthread.php?t=243948

from bodybuilding.com posted by fitnessman

I wasnt blessed with big arms. I can look at weights and chest and legs grow. I am short (5'9") and have short arms with no low bicep to speak of. Over the past 20 plus years I wanted arms over 18". It was not until I learned how to train my arms properly that I made that goal. I am in hopes of hitting 19" within the next year.Now this is intended for folks with a high bicep. You can determine by holding a bicep pose with your palm facing your ear, fingers extended and joined. Now with other hand if you can put two or fingers between bicep and forearm, welcome to my world! You have no low bicep, never will and I wish I knew that years ago. I wasted so my of my youth training with low bicep movements that would never produce.Here are the tips:Best one first: Preacher curls are a waste for us with no low bicep. Dont even think about doing them. BUT ALAS there is a spin to this movement!! You can still use a preacher bench..What you say? For us with no low bicep the preacher bench is backwards. Too much on an angle, which targets the low bicep...Want your bicep to grow like NEVER before? Drum roll.....................DO YOUR MOVEMENTS ON THE PREACHER BENCH BACKWARDS!!Sound crazy? Nope Larry Scott made his arms some of the best ever (IMO) by doing this. Here is how it works, it simple really. Put your chest on the padded part of the preacher bench and take EZ curl bar and put on the seat. Curl to your nose and squeeze and hold for 2 sec at top of movement. Depending on make/model of preacher bench EZ bar curls may not work (I havent seen one yet that dont) How ever this just as well if not better with dumbells. Dont lean back to far and try to stay OVER (big key) the weight. The squeeze at the top of movement is key.Second best: Close grip EZ curls off an incline bench. Bench needs to be at 45 degree angle or so. Get on the bench and have spotter hand you the EZ curl bar. Curl up to nose. Squeeze and hold at top of movement for 2 sec. Make sure you unwind fully at bottom of movement. Rep range is up to you..BUT When done with last rep hold at top and do 4 burns. A burn is a 1/4 rep (at top) Again hold and squeeze at top of movement for 2 sec. Your should be begging for mecry with these.Third best: 4 X 4 DB curls. Off incline bench, 45 degrees or so. Get in bench making sure head stays against bench. Do four full reps with a squeeze and hold at top. At bottom of movement make sure to keep palms OUT! DO NOT allow palms to rotate inward. After the 4 full reps (you are at top of movement now.. Do four 1/2 reps. Come 1/2 way down ( no more than half) and HOLD for 2 sec.Now should be thinking I am going to die at this point, but we are not done. You are at bottom of movement (get some deep breaths..You are going to need it) Do four half reps. Come half way up and hold for 2 sec. Do not allow palms to rotate in at bottom of movement.I do one or two of these movements each bicep day. Another key is to do a power movement first. heavy EZ curls or heavy DB curls to stimulate all the muscle fibers. I have done all three of the above from time to time, but it makes it hard to type for a few days..LOL!These three movements are great folks. Oh yah you low bicep guys can use them as wellAnother point: I see alot of guys with nice sized arms but poorly developed forearms. I mean think about it. How many times do you really see guys training forearms hard? For overall bicep growth the forearm play a big role.I feel the best movement overall for forearms is the reverse grip EZ curl. It will also hit the peak of the bicep if you throw some burns or 1/2 reps in at top of movement.2nd best would be the BB wrist curl as heavy as you can go (safely) making sure to unwind ALL the way at the bottom of movement.