Round One - Compulsory Poses: Back Double Biceps!

During this shot, one leg or the other must be extended to the rear with the calve furiously flexed. Most novice bodybuilders keep this same leg position during the back lat spread.

During this shot, one leg or the other must be extended to the rear with the calf furiously flexed. Most novice bodybuilders keep this same leg position during the back lat spread.

Athletes who have mastered this pose better, perform it with the other foot to the rear to show that they have equal calf development.

Back Biceps
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One Leg Or The Other Must Be Extended.

Some have even found that keeping both feet flat on the floor can bring out some amazing striations in the gastrocnemius. The flat-footed pose take practice and conditioning to learn and make it look good.

With your weight mainly on the balls of your feet, try to grip the floor with your toes, while flexing your calves. After hours of periodic practice, you should see some great striations such as the ones you see in your pecs when fully flexed.

RELATED VIDEO: REAR DOUBLE BICEPS POSING ADVICE


Mandatory Posing:
Rear Double Biceps

Learn how to properly do a rear double biceps pose from Bodybuilding.com writer Mark Tilden.

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The back double biceps pose is similar to the front double biceps pose exept for a few important differences. Your calves and hamstrings need to be fully flexed, considering half of the pose is made up by them. If you flex hard and effectively, it won't look too hot if you get the top half of your body right.

Back Biceps
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Flex Hard & Effectively.

Your arms should be pulled toward the judges as well as your wrists even further. Your elbows should be more frontward (away from the judges) than your hands. With your spine rounded, your shoulder blades should be spread and your back muscles should be flexed.

Back Biceps
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Your Back Muscles Should Be Flexed.

To really bring out the lower back, tense your abs. You can turn your head from side to side to show a ripple of muscle wave across your trapezius.