While the double front is indeed the hallmark of a bodybuilder, it’s still pretty much an arm pose. The rear double is much more than the simple front double of the rear. The rear double biceps kick is actually a back kick. Coupled with the back slat spread, these two poses essentially showcase half of the body from head to toe. Since bodybuilding contests are won and lost from behind, you might think that hitting that forehand will count as 50% of whether you win the show or not. So, make sure you have this pose before you even dream of going on stage. Besides, you must have all of them before participating in a bodybuilding competition.
As with all the other mandatory poses, remember, the idea here is standardization for the purpose of judging. Although you should always strive to customize each pose, don’t overdo it. Hiding your weak points is okay and a little flair is okay, too much is not. Pay attention to winning athletes and use them as a guide to how far you can go. And, of course, common sense goes a long way. Save the theater for your routine.
Hitting the rear double biceps pose
- As with all poses, start with your feet and work your way up. I
- Instead of two heels close together as in the front double, drop one leg back and slightly to the side, with your knee turned slightly inward. This is where you will showcase your hamstrings, glutes, and calves. A lot of guys put on too much of a show when they plant their back leg – stomping, turning their knee in and out, running their hand over their hamstrings…. Too much. If you’re fit, no shit is necessary. You will burst on your own.
- Flex your calves (back is heel up, front is heel on the floor and taut with hamstrings), squeeze hams and glutes.
- At the same time, stretch your arms to each side, pull your elbows back as you rotate your elbows, and your fists stopping just above your ears. If you have a Christmas tree, now would be a good time to light it up.
- Pull down slightly with your elbows as you flex your biceps, as well as all upper and mid-back muscles.
- Finally – my pet peeve – TURN YOUR HEAD! It doesn’t matter which way, just turn it. This lengthens and highlights one trapezius muscle and bundles the other into a mesmerizing knot. For some reason guys started to omit the head twist. Big mistake.
Finding a pro or pros you’d like to emulate here doesn’t always have to be the same for all poses. If you like the way Ronnie Coleman poses his arms, copy his pose style. That doesn’t mean you have to copy his lat spread when favoring Joel Stubbs’.
For stellar back doubles, look, Kai Green, Ronnie Coleman, Samir.
