Lee Banks’ High-Yield Biceps Workout
IFBB Pro Lee Banks has one of the most impressive sets of arms in the industry. Here is his strategy and training routine for building biceps that peak like Mount Everest!
One-Arm Standing Cable Curl
Start: Attach a D-handle to the lower-pulley cable and stand sideways to the weight stack. Grasp the handle with your inside hand using a neutral grip and put your opposite hand on your hip for stability.
Movement: Flex your arm to raise the handle up and across your body, keeping your torso stationary and your elbow tight to your side. Squeeze hard at the top before allowing the weight to pull your arm back to the start position, resisting the pull of the cable.
Lee’s Lesson: “With this move I come up only partway to maintain complete tension on the biceps. There’s a point in every biceps movement in which the muscle stops contracting and you’re almost resting because you pull your elbow forward from its place by your side. You don’t need to raise the handle all the way to your shoulder.”
Power Pointer: You can do a number of variations of this exercise from slightly different angles as you rotate your back to the pulley. For better overall growth, don’t get locked into just one variation.
Straight-Bar Cable Curl
Start: Attach a straight bar with a rotating sleeve to the lower-pulley cable and use an underhand grip. Take a large step away from the weight stack to create tension in the cable and draw your shoulders down and back, locking your elbows at your sides. Stand erect with your knees unlocked for balance.
Movement: Flex your biceps to curl the bar toward your shoulders, keeping your wrists locked and your elbows in tight. Smoothly return under control to the start, then go right into your next rep.
Lee’s Lesson: “I like to use the same weight for all my sets and really crank out the reps. This pushes the last bit of blood into my muscles and makes it nearly impossible to bend my arms!”
Power Pointer: Try flipping your grip and doing reverse curls to hit your forearms and biceps from a different angle. The reverse hand position puts greater stress on the brachialis and brachioradialis.