This technique is very simple and very effective. Essentially, you're going to do a repeating sequence of one and one-quarter reps on the barbell curl.
This means you'll do a full range rep of the curl, then from the top, come down 1/4 of the way (staying above the sticking point), then back to the top, then all the way back down.
What this accomplishes is more time under tension on on the biceps and that means greater bicep growth.
The top of the curl is obviously where a large portion of the tension gets placed on the biceps. By using this technique, you spend more time in that "tension sweet spot" of the exercise while still getting the benefits of full-range training.
Here's what it looks like (and yes, you don't want to use much weight for these...we're after tension, not blasting out momentum curls).
Use just the bar the first time you do it, get a feel for it, then add weight.
Start with the barbell curl. Curl to the top.
Now lower 1/4 of the way down. Come back up to the top (no momentum or bouncing out of the 1/4 curl).
Now lower to the bottom again.
Repeat for as many reps as you can get before form and tension start to break down (this will generally be due to lactic acid build-up).
This is a great technique to use to shake up your bicep training. It really forces you to get your mind into the muscle and develop tension in it rather than just banging out the reps.
I've got a full workout using this 1 and 1/4 rep technique along with the Positions of Flexion training here. It's a BEAST for bicep growth.
---
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!
Share This Page...
Want More Exercises Like This?
You'll find them here...
Support