Bodybuilding: Front Double Bicep Pose

Table of Contents

What Is the Front Double Bicep Pose?

The front double bicep pose is one of eight mandatory poses in bodybuilding competitions. It is the first mandatory pose that competitors perform, and judges evaluate. This pose showcases the bodybuilder's arms, torso, and legs from the front, emphasizing a symmetrical and aesthetic physique.

More information about Bodybuilding Poses.

How to Do the Front Double Bicep Pose

A proper front double bicep pose requires large arms, wide lats, a narrow waist, and muscular legs. Here's how to properly execute this pose:

1. Foot Position: Stand with your feet shoulder-width apart, pointing slightly outward to form a "V" shape. Push your knees outwards and flex your quads, emphasizing the outer sweep of your thighs. Flex your calves for stability.

2. Arm and Back Position: Raise your elbows slightly above your shoulders and flare your lats. Rotate your shoulders to ensure your forearms are perpendicular to the ground. Keep your shoulder blades down and out to create a broader back. Flex your biceps and triceps by bending your elbows at an angle greater than 90 degrees and flexing your wrists.

3. Core and Torso Position: Depending on your presentation, flex your abs or lengthen your core. Aim to minimize your waist and widen your back to create an ideal V-taper.

Front Double Bicep Pose Cues

• Keep your feet shoulder-width apart.

• Flare your lats.

• Push your quads outward.

Primary Muscles Worked in the Front Double Bicep Pose

• Biceps Brachii

• Latissimus Dorsi

• Quadriceps

• Core

You can adjust your body position and muscle activation according to your body type and personal preference. Regular practice is key to mastering the front double bicep pose.

Front Double Bicep Pose Alternatives

• Abs and Thighs Pose

• Front Lat Spread Pose

• Side Chest Pose

• Rear Lat Spread Pose

• Back Double Bicep

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