Bicep curls of various kinds, chin-ups and heavy rows...these are the primary movements for building your biceps, right?
Well now there's another way....
It's actually a modified goblet squat and it will light up your biceps like nothing you've ever felt before with a contraction that feels like somebody branding your biceps with a hot iron (in a good way, of course).
I'm using a 125 lb dumbbell for the demo here. You will need a dumbbell that's heavy enough to give your biceps some good resistance, but start with something lighter than this to get a feel for the setup first.
How To Use a Goblet Squat To Hammer Your Biceps...
Start by setting the dumbbell on end on one knee, in a lunge position
Now comes the most important step...setting your hands and forearms up.
Cradle the top set of plates of the dumbbell with a supinated (underhand) grip.
Now get your forearms BEHIND the bottom set of plates of the dumbbell so that they'll be pushing the bottom of the dumbbell forward.
Essentially, what we're going for here is having the bottom set of plates resting on the front face of your forearms while you're doing the exercise.
This creates MASSIVE leverage in the top, contracted position of the exercise, pulling down hard on the biceps while you do the squat portion of the movement.
Now stand up...you can see in this picture how the dumbbell is tilting.
Here's what it looks like from the front (with a lighter dumbbell).
Now squat down.
Now, it may seem odd to do a squat here, but by squatting down, your torso tips forward a little bit during the exercise due to the forward-pulling weight of the dumbbell.
You have to STRONGLY pull up and back with your biceps the entire time you're doing the squat.
You're basically fighting to hold a leveraged isometric contraction while dynamically changing the balance of your body.
Try it with a lighter weight first, then work your way up. With heavier dumbbells, the feel you'll get on your biceps is absolutely INSANE.
When done, lower the weight down to elbows-90, then set it on the floor.
You can also come down into a lunge position and reset it on your leg as well.
This is a FANTASTIC exercise to finish off your biceps, especially when done after a stretch exercise like the Swing Step Curl.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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