Me and my friend were messing around with exercises trying to see what works. I came up with an excellent bicep burnout exercise. Burn out meaning the last exercise for a good burn or for tone.
The technical name is Hammer-Preacher curls, but there is more to it than the name.
DUMBBELLS ONLY
Pretty much, just get into the preacher curl position with light weight for 10-15 reps. keep your arms so that they never fall lower than parallel to the floor (45 degree angle). Curl the dumbbells with out turning your wrists so that your palms face each other. hammer curl one dumbbell at a time SLOWLY for 3 reps each. Then curl both dumbbells at the same time for 3 reps each. repeat. Both dumbbells are in your hands at all times.
The point is that your doing negatives (hold up weight so that it doesn't fall) while curling with the other hand for 3 reps. your arm not curling should be holding the dumbbell in place parallel to the floor.
TRY IT! tell me what you think.
The technical name is Hammer-Preacher curls, but there is more to it than the name.
DUMBBELLS ONLY
Pretty much, just get into the preacher curl position with light weight for 10-15 reps. keep your arms so that they never fall lower than parallel to the floor (45 degree angle). Curl the dumbbells with out turning your wrists so that your palms face each other. hammer curl one dumbbell at a time SLOWLY for 3 reps each. Then curl both dumbbells at the same time for 3 reps each. repeat. Both dumbbells are in your hands at all times.
The point is that your doing negatives (hold up weight so that it doesn't fall) while curling with the other hand for 3 reps. your arm not curling should be holding the dumbbell in place parallel to the floor.
TRY IT! tell me what you think.
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