This will present a unique challenge for lifters who only do barbell or dumbbell curls.
Expect your biceps, forearms, and grip to fatigue like never before. The beauty lies in the isometric hold. The arms are kept under constant tension by holding the weight up at the top for the set's duration. That extra time under tension will mean more strength and hypertrophy.
Rather than doing this exercise for reps, perform gun walks for total distance or total time. Keep your hands apart by not letting your knuckles ever touch together. This will keep constant tension on the arms.
Try 4-6 sets of 30-40 meters.
related posts
Warming-Up to a Great Workout
A perfect warm-up virtually ensures a perfect workout, but a poor one will almost certainly ruin what COULD have been a great training experience. Ever wake up dreading the idea of going to the gym, but after getting there, you end up having a great workout? You can thank your warm-up for that.
Jack Up Your Arms With Mechanical Drop Sets
With mechanical drop sets, instead of reducing the load, you switch to a new but similar exercise by changing the grip, angle, etc. The result is a whole lot of burning and a whole lot of growth.
Smart Training 1
The old adage goes something like this: Two guys try to chop down a tree. One is using an axe, and the other is using a sledgehammer. Both are working hard, but only one is working smart.
Exercises You've Never Tried 17
Nine challenging exercises that you probably haven't tried before. Give 'em a shot this week in the gym.