Buddy Barbell Pull Downs

Here's another bicep post. This exercise will kill your arms and help build strength. This exercise is an eccentric workout so you will feel some soreness in the following day or two. Eccentric movement are also one of the most effective ways to build strength.

Buddy Barbell Pull Downs
This exercise requires a barbell, preacher bench, and a partner. (The picture to the left can be used as a reference if you have no idea what a preacher bench is)
I recommend simply using the barbell without weights for this exercise and doing a set of 3 at the end of your workout.

1. Holding the barbell, sit on the preacher bench with your arms resting with palms facing up (pronated) on the preacher bench. The preacher bench is used to isolate the bicep muscles in this exercise. Have your partner stand facing you as you bring the barbell up to the top of a curl position where the barbell is at the same level as your shoulders.

2. At this point have your partner place their hands on the barbell palms facing the floor. They are now going to pull down and provide resistance as you pull up trying to keep the barbell at your shoulders. Your partner should end up pulling hard enough to slowly cause you to fully extend your arms. If your partner can pull your arms down in  a couple of seconds, it is too much resistance. If this doesn't make you feel like you are using all of the strength you possibly can manage, you aren't doing it right. Your partner should provide enough resistance to slowly straighten out your arm but you have to work to try and stop them. Once they have brought your hands all the way down take 60 sec rest. That's set 1.