Nancy demonstrates the rear double biceps pose. This pose incorporates the legs and back as well as the biceps.
Back | Biceps | Bodybuilding Poses | Isometric | Shoulders
In this video analysis, I demonstrate the rear double bicep pose (Quicktime, 1.1 MB; Google Video, no download). When executed correctly this pose can diplsay much more than the biceps. Let's take a closer look.
I have stated before that every pose begins from the ground up and this one is no different. I enter this pose by placing my right foot slightly behind me and I keep my heel up off the ground. This allows me to flex my calf to the fullest extent. By placing my right leg behind me, I can also flex my hamstring.
After I finish my leg placement I begin with the second half of the pose. I move out of the "relaxed" position by lifting my arms away from my sides and sweeping them over my head. The length of my arms are and advantage here because by keeping them fully extended and sweeping them over my head it creates the illusion of a big, dramatic movement. This is more likely to catch the eye of the judges. Once my arms are completely over my head I can then enter the pose. As I lower my arms I close my hands into fists. This will allow me to fully contract the bicep. I continue to lower my arms and draw my shoulder blades together. This shows muscularity in the back and more importantly makes my back appear narrow before I open up into the final phase of the pose.
The final phase of the pose consists of liftng my arms back up so my elbows are slightly higher than my shoulders. This is the optimum position to show off the width of my back. As I settle my elbows into place I focus on contracting my lats, shoulders, triceps, glutes, hamstrings and calf as well as my biceps. So you can see from all that has to remain contracted throughout the duration of the pose that there is much more than biceps involved in this pose.
Additional Links
- For more information check out this article on the rear double bicep pose.
- For more information on why every pose begins from the ground up read this article on posing from the judges perspective.
