Hammer-preacher curls

[GAME]

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.

 

[Iguana]

Game, that sounds like a great exercise. I do something very similar, but only standing. It does give you a good burn on the outside of the bicept.

Thanks for sharing!

 

[kingpole]

For chest expansion on pectoral gains. I like to lift a light weight tham 1/3 of max. The weight still has to be enough to feel a good burn.

Bring the weight down slowly, about 10 seconds. Bring weight to a 1/2 inch of the chest hold for a count of 2. Lift very slowly. Do 6 reps. Don't lock your elbows. Keep your extension from going into full range of motion. By not locking your elbows you lift to about 2/3rds of the full extension. This keeps the pressure all on the chest and not the arms or elbows.

 

[GAME]

For chest expansion on pectoral gains. I like to lift a light weight tham 1/3 of max. The weight still has to be enough to feel a good burn.

Bring the weight down slowly, about 10 seconds. Bring weight to a 1/2 inch of the chest hold for a count of 2. Lift very slowly. Do 6 reps. Don't lock your elbows. Keep your extension from going into full range of motion. By not locking your elbows you lift to about 2/3rds of the full extension. This keeps the pressure all on the chest and not the arms or elbows.

I know what your talking about. that stuff is rough, but its awesome for plateaus and shocking the body. I did something like that where I do 5 reps each set and i go slowly. But the first set I only push the bench bar half way up. the second set i do from half way to all the way up. it was weird. the third set i do the full motion. But you take breaks

Its kind of like 21's. Where you get half the weight you normally bicep curl on a bar. the first set you curl from all the way down to half way up. the second you set you do half way up to all the way. and the third you do the full motion. NO BREAKS. this is a real good burn exercise too. do it after a big bicep day.

 

[jordan485]

thx GAME

that seems like a effective exercise i will try it in my next bi routine, i know already it wil cause soreness seeing that i never do hammer curls, but ill give it a go and post back

 

[Jon1989]

Did you guys know that maximum hypertrophy may take place when the muscle is under tension between thirty and forty-five seconds.
So, instead of cranking out 6-12 reps and racking it, just screw the rep system all together and use a weight that you can do reps for 30 seconds.
You have no idea how long that really is.
"Thirty seconds when you're having sex feels like five seconds. Thirty seconds when you're in a middle of a balls-to-the-wall set feels like an hour." Dave Tate.

Just thought I'd throw that out there.

 

[Big Al]

Did you guys know that maximum hypertrophy may take place when the muscle is under tension between thirty and forty-five seconds...

That's true, but pumping out explosive reps with a light weight won't give you maximum fiber growth (it's good for mitichondrial growth- i.e.- a pump though). For mass, you can do your reps with a moderate speed positive (2 seconds) and a slow negative (4 seconds).

Another thing that a lot of guys don't consider is rest between sets. For mass, your rest should be of moderate length- usually just enough time for you to start breathing normally again for the compound exercises.

Of course, these are just general guidelines. Nothing's written in stone and every guy is going to respond to stimuli in a different way, so a bit of experimentation is in order.