How to Get a Better Bicep Stretch With a Stack of Bumper Plates...
To perform this one, put a stack of bumper plates on top of a flat bench (rubberized so they don't slide). I'm using two 45's and two 35's here, which gave me a good incline angle for the exercise.
Lie back with your upper back over the top of the plate stack. Let your arms hang straight down beside the plates.
Awesome Thing #1 - Greater Stretch
Because you can use this setup to get a substantial arch in your back (over top of the plates), you can get your shoulders further back than you can with a regular incline bench, which puts a greater stretch on the biceps at the bottom of the incline curl.
This is the best part of the incline curl and this setup makes it even better.
Awesome Thing #2 - Focused Contraction (Arm Blaster Style)
This one was a surprise to me the first time I tried it. As you're curling up, keep the backs of your arms in contact with the stack of plates, exactly like an Arm Blaster for regular standing curls.
This forces you to keep strict form on the way up, so you get a strong contraction all the way to the top.
When doing regular incline curls, there can be a tendency to shift the elbows forward as you curl up, which reduces tension on the biceps but makes the curl easier.
This puts a stop to that, Arm Blaster style.
Bottom Line:
If you have some bumper plates you can use for this, I HIGHLY recommend you try this out. It's actually incredibly effective for hitting the biceps with a strong stretch and contraction, forcing you to keep tight form start to finish.
The shape and size of the stack of plates is PERFECT for this and it's going to help you build bigger biceps.
If you don't have bumper plates to stack like this, you can also use Bench End Incline Curls to get that stretch on the biceps.
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