Good morning everyone! Most of you know by now that I'm a huge believer in changing things up to not only avoid boredom in the gym, but to also stay clear of the dreaded "plateau". This movement that I'm showing you here is from my goodie bag that I throw in from time to time to spark new growth. It's known by a few different names, but I refer to it as Hanging Curls.
Hitting muscles from different angles and using different methods will shock and confuse your muscles. Yes, I said confuse your muscles. Your muscles can very easily get used to movements that you do on a consistent basis...the "plateau". But by making these slight changes, your muscles will not be used to this movement and will therefore be taxed in a different and more efficient manner...end result...growth and change. So keep switching things up to avoid those plateaus and most importantly, avoid getting discouraged with not seeing results. Give the Hanging Curls a try the next time you're in the gym, you will definetly feel it! Here's how to do them:
1. Lie against an incline bench, with your arms holding an E-Z bar and hanging down in a horizontal line. This will be your starting position. The bench I'm using is adjustable and I have it set to just below 45 degrees.
2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all the way down.
4. Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise using a barbell or dumbbells. I chose the E-Z bar this morning.
Hope you all give this a try and have a great day everyone!
- Mike
Hitting muscles from different angles and using different methods will shock and confuse your muscles. Yes, I said confuse your muscles. Your muscles can very easily get used to movements that you do on a consistent basis...the "plateau". But by making these slight changes, your muscles will not be used to this movement and will therefore be taxed in a different and more efficient manner...end result...growth and change. So keep switching things up to avoid those plateaus and most importantly, avoid getting discouraged with not seeing results. Give the Hanging Curls a try the next time you're in the gym, you will definetly feel it! Here's how to do them:
1. Lie against an incline bench, with your arms holding an E-Z bar and hanging down in a horizontal line. This will be your starting position. The bench I'm using is adjustable and I have it set to just below 45 degrees.
2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all the way down.
4. Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise using a barbell or dumbbells. I chose the E-Z bar this morning.
Hope you all give this a try and have a great day everyone!
- Mike
