Growing Monster Biceps: the functional way
Curls are a vanity exercise.
There is nothing wrong with that, everybody is a little vane, and if you want bigger biceps…. do curls.
Curls are an exercise designed to isolate your biceps by utilizing a movement pattern that doesn’t have that much practical value.
Lucky for you, there is more than one way to skin a cat. If you want bigger biceps and some functional strength while you are at it, try these two killer exercises:
Supine Bent over Rows-
Holding weight in this position is already work, and if you are not an avid dead lifter, you are going to feel this in your hamstrings.
Keep your back flat throughout the movement. If you can no longer hold the position, it is time to rest
Pause at the top of the movement, as soon as your elbows are even with your back
Flex arm iso hold and chin up
Perform a 20 second flexed arm hang, immediately followed by as many pull ups as you can do. (It won't be that many)
Maintain good pull up form- set your shoulders before each pull up and stop before they get ugly.
Full range of motion chin-ups, go all the way down.
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