Training biceps is fun, especially for guys. The feeling of curling a weight and the ensuing pump after just one set feels pretty damn good.

But there are downfalls.

Let me explain using my informercial voice:

Tired of standing in line for the preacher curl machine? Or the bicep cable curls machine? I know I am.

Working out at your local fitness centre can be awesome and frustrating in the same workout session. Awesome because you have a ton of fitness resources under one roof but also frustrating when the number of bodies out numbers the equipment.

[A crowded beach always beats a crowded gym... Except maybe the one above! Honey, where are the towels?]

I know the most common suggestion I hear in response to crowds in the gym is to pack up and try a different time of day.

Without dropping a couple of choice explectives, I’ll say “forget that“!

You are at the gym to train for a limited period of time so train you shall. Also, what if this is the only time of day you can make it to the gym?

Should you be forced to change your lifestyle because someone thinks he’s Ronnie Coleman training for the next Mr. Olympia and has decided this is a great day to do 20 sets on the machine you want to use?

End of rant…

While people are lining up like sheep for the usual biceps machines, make your way over to the “cargo loading single arm bicep machine” used in the 1986 hit movie Aliens.

[Really, I don't know the official name for it but I feel like Sigorny Weaver every time I use it]

I found this hunk of metal and cables in the far corner of my gym so don’t despair if it’s not placed right beside the preacher curl machine.

Here’s what you do:

1. Grab a handle in each hand and lean slightly forward on the seat. Your back is about 4 inches off the backrest.

This puts your hands almost behind your body throughout the entire movement.

What this does is simulate the old body drag curl but without the obscene amount of weight. It isolates and streches (more on this shortly) the biceps and takes your anterior deltoids (ie. the front portion of your shoulders) out of the movement.

2. With palms facing forward, raise the weight (technically the handles) to slightly past parallel.

Keep your eyes forward! The temptation to gaze erotically at your biceps is strong but resist and you’ll reduce neck cramps and other unnatural body soreness.

3. Keep your elbows tight in to your body and lower the weight slowly back to the starting position.

4. Keep tension on the biceps during the entire movement, and go for 10-12 slow reps.

Why is this exercise effective?

It’s all in the stretch, and not in the 1970s addidas shorts static-stretch kinda of way.

In a study published in the Medicine and Science in Sports and Exercise Journal, authors Antonio and Gonyea determined that stretch exercises like the movement above are very effective methods in increasing muscle fibers.

But don’t get macho here!

Common bodybuilding advice will tell you to overload the stretch (ie. use heavy heavy weights) but if your not a Major League Baseball player then your asking for trouble (I’m sorry… still dealing with Big Papi getting busted this month).

Lower reps are not as effective for biceps either unless your training for brute strength. Even then, lower reps usually means much heavier weight which also means increased risk of injury. No thanks, not today!

An alternate to the biceps movement above can be done using dumbbells on an incline bench if the crowds subside and the equipment becomes available.

Follow the same steps above and your biceps should be feeling nice and full in 10 minutes or less.

For more ways to improve your arm training I strongly encourage men and women to check out Vince DelMonte’s program No NonSense Muscle Building. A top selling muscle program that answers all of your questions when it comes to which equipment to use at your local gym.