This exercise helps target the upper portion of the bicep which is fantastic for varying the angle of stimulation! When it comes to muscle growth variety can be a very effective tool!
I would consider this to be more of a finishing or concentration movement. Too much intensity can cause the upper arm to pull forward and change the desired angle of stimulation. Form is important for concentration exercises like this.
It can be a challenge to hold the upper arm stead and involve the shoulder in the movement. It does not exactly feel like a natural movement to squeeze the arm from behind the body.
You will notice in my videos that I actually show a warmup set and a real intense set for my abilities. I do this to help illustrate what intensity looks like as I really feel that it is misunderstood and underutilized.
As with most exercise momentum can be an issue with this exercise. Keeping the body tight and still can really help isolate and lessen the opportunity of injury. Be careful!
Form & Safety
As always form and safety is extremely important. Injury is always possible. I have been doing movements like this for 26 years and adding weight is natural for me. Use caution and consult professionals. But keep in mind rule 2! Intensity is one of the rules I have lived by for over 26 years.
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I have kept lean and athletic for over 26 years by creating a demand for calories and eating sensibly. Working muscle, growing muscle and sustaining muscle all take calories! With a sensible diet, the extra calorie demand allows me to burn off calories that might otherwise be stored as fat.
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