By Jeff Anderson, The Muscle Nerd
When most use a straight bar to perform biceps curls they start the beginning of the "curl" movement from the bottom position with a "wrist curl" motion. That is to say that most guys looking to pack muscle on their arms begin a bicep curl with a bending of the wrist toward the forearm.
95% of you begin the movement this way and it is probably something you are not even aware of.
This gives you a great forearm pump but unfortunately it takes the stress off of the BICEPS. This is not good because we are trying to build bigger arms.
The forearms are a smaller muscle group so they are most likely to tire before you've effectively hit your bi's, leaving you with untapped muscle fibers.
The solution?
Bend your wrists DOWN through the whole curling movement!
Essentially this means keeping your wrist LOCKED in a position where your knuckles are tilted as far toward the ground as possible - the OPPOSITE direction of a wrist curl.
This places WAY more stress on the biceps as you lift the weight.
At the top, feel free to curl your wrists back in to get a more concentrated SQUEEEEEEEEEZE contraction before lowering the bar again with your wrists tilted back down.
Fix this mistake...and feel the burn...and see the growth!
For more Advanced Mass Building Gains Visit:
Advanced Mass Building <= Click to get more mass building tips
<
