Unlock Your Hidden Arm Size By Working Your Brachialis Muscles...
To perform this one, you'll need two bars...or you can use one bar and do one arm at a time (that works quite well, if you don't have two bars to use).
Grip the bars in the very center then stand up.
Now you're going to start to curl, one bar at a time.
Every time you start the curl, because of the length of the bar, you'll also involve the forearms to a tremendous degree, not only for balance but to help tilt the bar to vertical. Then the grip gets worked even more at the top, to keep the bar from sliding down your hand.
It really forces you to keep tight control over the movement, otherwise the bars shift around a lot.
You also have to hold it high enough that the bottom end of the bar doesn't hit the floor as you curl up.
And when you have a low ceiling, it makes it even more challenging so that you're not smashing anything at the top.
Lower it back down under complete control to the bottom position then repeat on the other arm.
As you're doing this one, you can either bring the barbell to vertical, or you can choose to tilt it a little past vertical (depending on your preference).
Overall, it's a simple exercise concept but there's a lot more concentration required in execution than a dumbbell hammer curl of the same weight.
Definitely worth trying if you want to improve your upper arms, forearms and grip strength.
As well, according to a reader...
"This exercise is very similar (actually better) than a rehab exercise for tennis elbow and carpel tunnel syndrome and or poor circulation from Ischemia. Normally, you use a dumbbell but this method prevents you from doing the range of motion too quickly while forcing you to complete it as well. Thank you! I just switched and I will sleep better at night without numbing hands."
This is an excellent method for developing grip strength for Farmers Walks and other loaded carries.
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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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