Don’t just stick with one type of curl…you’ll limit your growth potential and most likely get board. I went through the program last night and it looks pretty good (it should be as Dan writes for Men’s Fitness, Muscle & Fitness, Livestrong.com and T-Nation among other high profile outlets). I recall once reading where Steve Reeves said that the Incline Curl was his most effective biceps exercise. Find a weight 10kg greater than your 10 rep max for concentration curls. Standing dumbbell curl, palms down, holding one arm at 90-deg while performing reps with the opposite arm. . Assume the seated concentration curl position. Standing dumbbell curl, palms up, alternating sides.  | 4 Comments He said that you could easily add an inch to your arms doing them. Pull your shoulder blades back and let the dumbbells hang at your sides with your palms facing forward. JKConditioning is in St. John's, Newfoundland and Labrador. Standing barbell curl, palms down 21s. Low cable straight bar curl, palms down. The bench is used at an incline to support your chest and put your body at the correct angle. Reflect on this today. Incline bench, face up, dumbbell curl, palms up, 21s. It’s a 4-week program, dedicated to making your guns bigger (who doesn’t want that!?). Do not swing the weight. I could have got into negatives, forced reps, TRX curls, sandbag curls and kettlebell curls (some Russians just rolled in their graves), but thought 57 variations was enough. Exercise 1 Incline Dumbbell Hammer Curl. 29. This exercise single handedly helped my arms break 17 inches. Pause, then lower your arms back to starting position. 26. Gym-goers are aware that there are few workouts better than the incline hammer curl when it comes to strengthening their muscles in the forearm and upper arm. you could at last have linked to a video doing the Zottman curl correctly. Make sure to squeeze your biceps at the top of the lift. Keep your elbows stationary throughout the movement. How do you think Arnold built those huge guns? Your right arm will hang over the top of the bench. Curl the dumbbells up, bending the elbows and bringing both weights to your shoulders. 34. 4. 37. Grab a pair of dumbbells and sit down on an incline bench positioned at a 45-degree angle. 27. (function(d, s, id) { Lower the weight slowly. Incline bench, face down, dumbbell curl, palms down, 21s. 53. This is almost true…but your size gains will be limited. The spider curl can be described as a chest supported concentration curl. January 22, 2013 . 49. . It’s the Assisted Negative Dumbbell Concentration curl. Be sure to lower the weight all the way until your arms are fully extended. 11. Incline bench, face up, dumbbell curl, palms up, holding one arm at 90-deg while performing reps with the opposite arm. is in St. John's, Newfoundland and Labrador. Incline bench, face down, dumbbell hammer curl, 21s. . 13. . .#stjohns #personaltraining #personaltrainer #strengthandconditioning #strengthcoach #nutritionCoach #runcoach #StrengthTraining #powerlifting #workout #gym #fitness #newfoundland #jkcdragons ... See MoreSee Less, Share on FacebookShare on TwitterShare on Linked InShare by Email. Great addition. 55. 1. Preparation is key because this exercise can be dangerous if done cold. #JKCDragons 24. 51. But you have to promise me one thing. Preacher dumbbell single arm hammer curl. ⬇️Follow us for #fitness tips, Please see our Discloser & Privacy Policies Here. Incline bench, face up, dumbbell corkscrew curl. You rated these curls #1! 54. 46. Stretch your biceps. This ebook explains the program and the premise behind it (giving you huge guns!). Find related exercises and variations along with expert tips 26. Ladies, isn’t it nice to have nice arms in your sleeveless shirts? Comprehensive stuff such as this takes a whole lot of effort. 3. 32. 2. You will be facing backwards on the incline bench, leaning on your right side. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Standing dumbbell curl, palms down 21s. That 300lbs bench is near! Cheers, Happy 2-Year Liftiversary Angus! 44. Find related exercises and variations along with expert tips . Incline bench, face up, dumbbell hammer curl, 21s. Low cable straight bar curl, palms down, 21s. I’m going to tell you something the “functional fitness” crowd doesn’t want you to hear. var js, fjs = d.getElementsByTagName(s)[0]; 41. I modified my workouts over the past 6 weeks to rest my shoulder (back squats buggered it up ) but I’m still able to, Work Dat Peach: Thomas’s Top 5 Exercises for a Bigger and Stronger Backside, Gluten-Free Partridgeberry Orange Flax Muffins, Supper in 45 Minutes: A Love Story Featuring Tofu. Do some normal curls with light weights. if (d.getElementById(id)) return; Keep your elbows stationary throughout the movement. If you do biceps curls or triceps extensions, your arms will grow. Be sure to lower the weight all the way until your arms are fully extended. Arm isolation training isn’t weightlifting blasphemy…that’s what the best bodybuilders have been doing for years. Use your other arm to ‘assist’ the concentric phase. 32. Low cable straight bar curl, palms up. Incline hammer curl or incline dumbbell hammer curl is one of the most common approaches to developing big biceps. 18. Pull your shoulder blades back and let the dumbbells hang at your sides with your palms facing forward. Happy #MindfulMonday everyone. It's been my experience that Kin Shi-Hai Do is one form of exercise that builds size as … Standing barbell cheat curl, palms down. 43. Congrats on all your progress! Pause, then lower your arms back to starting position. Well, let me tell you both now, isolation exercises are the icing on the cake if your goal is having nice arms. Preacher dumbbell single arm curl, palm up. . 12. For real life results, my other buddy Jon Goodman gave the program a go last month and saw some nice gains! If you’re looking for an arm specialization program, my colleague Dan Trink, from Trink Fitness just released his new product today called 2 Tickets to the Gun Show. Incline bench, face down, barbell curl, palms up. Deadlifts are moving pretty smoothly I must say. . There’s one exercises I’d recommend for biceps and it’s a variation of number 56. The bench should ideally be at a 45 degree angle. Incline bench, face up, dumbbell hammer curl, holding one arm at 90-deg while performing reps with the opposite arm. 39. Curl the dumbbells up, bending the elbows and bringing both weights to your shoulders. Low cable straight bar curl, palms up, 21s. . Changed up my deadlift workouts on this build so we’ll see if I can pull more than 455lbs in a couple of weeks. . Incline bench, face down, barbell curl, palms down. Alternating Dumbbell Biceps Curl on Swiss Ball. 30. It’s on sale this week for only $14.99. Incline bench, face down, dumbbell curl, palms up. To build wide shoulders, a thick back, huge pecs and arms that fill your shirt sleaves, right? Incline bench, face up, dumbbell curl, palms up, alternating sides. No curling in the squat rack! 38. If performing the curl with your right arm, place your right knee on the seat of the incline bench and lean facing forward onto the back of the bench. 22. 40.  | Hypertrophy Training, Program Design. Preacher dumbbell single arm curl, palm up, 21s. Incline bench, face up, dumbbell corkscrew curl. Make sure to squeeze your biceps at the top of the lift. .#mindful #mindfulness #consciousness #compassion #empathy #livingmybestlife #living #awareness #positivity ... See MoreSee Less, Deadlifts are moving pretty smoothly I must say. Standing dumbbell curl, palms down, alternating sides. Incline bench, face down, dumbbell curl, palms down. Do not swing the weight. For me that’s 35kg. . (way,way way behind pullup variation) and maybe it’s nice to know this many variatons but Jesus, If you need to curl, then curl. 3. . Incline bench, face down, dumbbell Zottman curl. Incline bench, face down, dumbbell hammer curl. You COULD tear your bicep. Perform a strict curl and do not use momentum. Perform a strict curl and do not use momentum. 21. I’d agree there’s a place for curls if you want your arms to get bigger. No need to beat it to death. 36. This program works. So there you have it. 4. I modified my workouts over the past 6 weeks to rest my shoulder (back squats buggered it up ) but I’m still able to #deadlift (thankfully!). 42. js = d.createElement(s); js.id = id; Great job on the article by the way. Standing dumbbell curl, palms up 21s.  | jonerikkawamoto Standing single arm barbell curl, palm down. 25. Founded by Jon-Erik Kawamoto. 14. Incline bench, face up, dumbbell hammer curl. Standing dumbbell curl, palms up, holding one arm at 90-deg while performing reps with the opposite arm. Standing barbell cheat curl, palms up. Standing EZ bar curl, palms down 21s. Count a negative of 3-5 seconds. Standing dumbbell corkscrew curl (palms down, rotate to palms up while curling up, reverse to lower). 33. Learn how to correctly do Incline Dumbbell Biceps Curl to target Biceps with easy step-by-step expert video instruction. Identifying your curl shape and pattern (or patterns) is best determined while your hair is sopping wet. The “functional fitness” folk will tell you rows, chin ups, bench presses and overhead presses will work your bis and tris so you don’t need to worry about adding in arm specific work. 15. Preparation: Warm up. 48. Learn how to correctly do Incline Dumbbell Biceps Curl to target Biceps with easy step-by-step expert video instruction. You’re not going to build your arms (the way you want) with just compound lifts. Spider Curl. I could keep going with Fat Grip variations, and band resisted variations, but I’ll be here all night (and I think you get the point). Here’s today’s workout, 4x2 with 430. Get your tickets to the gun show. Incline bench, face down, dumbbell corkscrew curl. Standing cross body alternating hammer curl. I know, I know…not functional what so ever and a waste of time, right?