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.
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