Nancy Arnold presents the bodybuilding front double biceps pose. Posing in bodybuilding is an isometric exercise.
In this video exercise analysis, I present the front double biceps pose (Quicktime, 1 MB; Google Video, no download but first four seconds garbled). Posing can be the difference in winning a bodybuilding contest or coming in second. All the effort in your training and discipline with your diet can be for nothing if you cannot present your physique properly on stage. This is one of the many reasons that practicing technique is essential.
When posing you should work from the ground up. Always begin with proper foot placement then flex your muscles beginning with the calves and moving up the body accordingly. Even if the pose is focusing on upper body musculature the legs must be flexed at all times as they are involved in every pose.
As you can see I step forward and a bit diagonal with my left leg and I keep the right leg flexed. My abs are pulled in tight and I sweep my arms over my head (using my long arms for a dramatic effect) and then I hit the pose. I maintain a constant isometric contraction with the biceps while simultaneously flexing the lats to enhance the v-taper down to my waistline and keep the legs tight. This pose should convey biceps size and lat width. Elbows should remain slightly higher that the shoulders and maintaining leg flexion will accentuate the quadricep development.
Most people do not realize that posing in is an isometric exercise. While practicing posing for the show my coach, Mary, would lead me through all seven poses and progressively increase the time in which I was to hold them. We began with 30 second holds, moved to 45 second holds and then finished with 60 second holds!! We would repeat that sequence (with all seven poses) 2-3 times per practice session. After that Mary would have me practice my 60 second mandatory routine a few times and then my 90 second freestyle routine a few times. This is exhausting work!!
Additional Links
- This bodybuilding.com article discusses strategy in presentiing the front double biceps pose. Note that the emphasis is on presenting the full body, not just the biceps.
- This article explains how bodybuilding competition judges evaluate poses. It again emphasizes that in every pose, the full physique is on display.
