This exercise is great for isolating and fatiguing the biceps.
Men and women want “toned arms” and toned arms come from muscle and lower body fat levels. Contrary to popular belief “toned” is not a specific rep range it is a pleasing ratio between body fat and muscle.
For those of you who love free weights, be sure to throw in some cables or machines to mix it up. Variations in your training are a big bonus for growth and overall progress.
This is a pretty basic exercise and there are not a lot of challenges as with some other exercises. I would say that as usual, good form and a tight core is very important. While doing this exercise it can be tempting to rock or excessively swing the upper arm to assist with the lift.
Keeping the body tight and still can really help isolate and lessen the opportunity of tendon problems or hindering development.
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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