This exercise increases the peak of the biceps and is widely used in bodybuilding and fitness.
EXECUTION
» Attach the D-handles to the ends of the cables. If block devices can move along the vertical rails, install them in the highest position.
» Stand exactly in the middle of the exercise frame. Grasp the handles of the blocks with a reverse grip and straighten your arms.
» Place your feet shoulder-width apart. Bend your knees slightly and balance your stance.
» Using a slow, controlled force, pull the handles toward your temples as if you were doing a front double biceps competition pose. At the end point of the amplitude, freeze for a couple of seconds to prolong the peak tension of the biceps.
» Release the handles in a controlled manner.
» Stand exactly in the middle of the exercise frame. Grasp the handles of the blocks with a reverse grip and straighten your arms.
» Place your feet shoulder-width apart. Bend your knees slightly and balance your stance.
» Using a slow, controlled force, pull the handles toward your temples as if you were doing a front double biceps competition pose. At the end point of the amplitude, freeze for a couple of seconds to prolong the peak tension of the biceps.
» Release the handles in a controlled manner.
NOTES
» At the end point of the amplitude, your hands should be brought towards your head on top of your ears. Do not let your hands tilt forward or backward. To do this, keep your head extremely straight.
» Your core must be extremely stable. This will increase the isolation of the biceps.
» From time to time, switch to the “one-armed” version of the exercise. With your other hand, hold onto the vertical post of the block frame.
» After finishing the set, be sure to get into the double biceps front pose and hold it for 30-60 seconds.
» Avoid reflexively turning your head towards one hand or the other. Look in the mirror straight ahead.
» Your core must be extremely stable. This will increase the isolation of the biceps.
» From time to time, switch to the “one-armed” version of the exercise. With your other hand, hold onto the vertical post of the block frame.
» After finishing the set, be sure to get into the double biceps front pose and hold it for 30-60 seconds.
» Avoid reflexively turning your head towards one hand or the other. Look in the mirror straight ahead.
METHOD
When: Do this exercise at the very end of arm training.
How to: Before the exercise, perform standing barbell curls, music stand curls, and dumbbell curls.
How much: Do 2-3 sets of 10-12 slow controlled repetitions with a mandatory pause at the end point. Rest 80-90 seconds between sets.
How to: Before the exercise, perform standing barbell curls, music stand curls, and dumbbell curls.
How much: Do 2-3 sets of 10-12 slow controlled repetitions with a mandatory pause at the end point. Rest 80-90 seconds between sets.
