So last night I had a killer Bicep (& forearm workout) with @fitmarcin & finished a set of single arm high cable curls (which is great for targeting the short (inner) head of the Bicep) with a reverse grip (palm outwards). It's much more challenging, and I had to drop the weigh by about 20%, but the pump I got in my arm was insane. - don't get too comfortable with the standard grips.. Vary your arm position, hand width, and grip type, to fully work both the inner and outer heads of the Bicep to
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So last night I had a killer Bicep (& forearm workout) with @fitmarcin …
21.1K viewsJul 24, 2015
FacebookRob Riches
Next time you're training arms, give this supsert a try with seated cable curls (using a bench as if you were doing seated cable rows for your back - elbows up against your knees), and they using a D-Grip, push down with an inverted grip, keeping your elbows angled out. Great pump in both the biceps and the triceps | Rob Riches
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Next time you're training arms, give this supsert a try with seated cabl…
45.5K viewsAug 5, 2016
FacebookRob Riches
One of my favorite bicep isolation moves: The Single Arm Scott Curl. A slight variation from the classic preacher curl — this version is performed on a vertical pad for maximum control and zero momentum. I slow down the eccentric (lowering phase) to fully stretch the fibers and carve out that high, rounded bicep peak. This movement was popularized by Larry Scott — the first Mr. Olympia — and it’s still one of the best for pure bicep shape and peak. 💪 Don’t have a vertical pad? Use an incline be
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One of my favorite bicep isolation moves: The Single Arm Scott Curl…
4.6K views9 months ago
FacebookRob Riches
Building a strong back takes more than just pulling heavy — it takes intention, control, and variety. This workout combines classic compound movements with targeted isolation work to hit the back from all angles. I always kick things off with a lighter movement to warm up the lats and prime the muscles, then move into heavy barbell rows for overall mass and strength. From there, I like to incorporate cable work for deeper contraction and full range, and lately I’ve been adding single-arm variati
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Building a strong back takes more than just pulling heavy — it takes i…
5.1K views11 months ago
FacebookRob Riches
7 exercises from yesterdays Back & Biceps workout. Which one would you find the most effective to include within your next workout? #naturalbodybuilding #biceps #fitover40 | Rob Riches
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7 exercises from yesterdays Back & Biceps workout. Which one woul…
2K views5 months ago
FacebookRob Riches
This video shows my recent triceps workout. I performed the first and last 2 exercises as supersets, with 3 sets each for 15 reps. Finishing off with 10 sets of interval sprints on the rower (30 seconds each sprint, followed by 30-45 seconds recovery). Here's the link for the ALCAR product: http://bit.ly/AmazonBserk | Rob Riches
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This video shows my recent triceps workout. I performed the first and …
20.1K viewsDec 3, 2016
FacebookRob Riches
Had a great arm session today, supersetting biceps with forearms. Full workout can be seen on my IG Story. Click link in my bio for my latest on training articles & videos. | Rob Riches
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Had a great arm session today, supersetting biceps with forearms…
50K viewsDec 18, 2016
FacebookRob Riches
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How To Build The Bicep Peak | Full Arm Day
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Usually I focus on one large muscle group within my training program…
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Let’s bring back real training. These exercises BUILT my physique — a…
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This particular routine is one that I feel is most effective at working th…
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