I perform this exercise as a specialty movement to finishing things off, not build a foundation. This is the kind of exercise that creates a pump by adding extra blood and lactic acid to the fatigued muscle. This is the a concentration exercise that helps step things up just that little bit more. I love this bonus specialty bicep exercise.
Over the course of twenty six years of lifting weights, I have noticed that in comparison to my chest or back, my biceps were lacking. To change that I started experimenting with a lot of variables including specialty movements that would add a pump to my workout. I am finding that this particular exercise really give me the pump and new gains that I have been looking for.
It is important to remember that this exercise is not meant to be a foundational exercise to build on. This is a totally different tool in the toolbox. In fact, I use this exercise on top of other exercises. For example, I may finish off an entire workout with this exercise or I may just add it to a heavy lift to keep the pump going. This is the dressing on my workout it is not the meat and potatoes but it is really good dressing.
It is important to concentrate and focus on not swinging the upper arm when performing this move. The key here is to have the biep do the work, not the twisting of your shoulder or torso to get the bar moving up and down.
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.
Form & Safety
As always form and safety is extremely important. Injury is always possible. As with all of these videos I will demonstrate what it looks like to perform this exercise with intensity at my skill level. 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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