Q: I love Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the last exercise for contraction, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. Is there another exercise I can use?
A: We usually suggest spider curls, which are basically preacher curls on the vertical side of the bench…
Unlike the slanted side of the bench, the vertical side keeps tension on your biceps throughout the stroke and allows for a hard flex-squeeze at the top of each rep for a cramping contraction.
However, a lot of trainees have trouble feeling those as well, so another option you can try is facedown one-arm curls on an incline bench.
Work one arm for around 10 reps, then switch to the other arm. If you’re using the 4X method, you would do your right arm, then left, then right, etc. with no rest until you complete four sets for each arm. Notice that when you work your right arm, your left arm is resting and vice versa, so keep moving.
It’s a great peaking exercise for bigger, better bi’s. [Note: For more on biceps and triceps training tips and workouts, get the X-traordinary Arms e-book, now only available as a FREE bonus with our newest release, Anabolic After-40.]
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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