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So
who doesn't want bigger, stronger biceps? Not
too many trainers I know!
I've
got an exercise that is going to just TRASH your
biceps (in a good way, of course!)...you just
need to put together a few simple pieces of equipment,
found in most gyms, to do it.
Even
though the basic execution of this exercise looks
pretty much exactly like a dumbell curl, this
is NOT your typical dumbell curl - you're going
to MAKE yourself a whole new piece of equipment
with which to train those biceps! And this new
piece of equipment is going to put MUCH more tension
on your biceps from START to FINISH than standard
dumbell curls.
All
you need for this exercise is a short length of
chain (about 1 to 2 feet long), a clip and a single
cable handle.
How To Set Up And Perform The
Exercise:
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First,
get yourself a weight plate - if you can curl
more than 30 lb dumbells, use a 25 lb plate. If
not, use a 10 lb plate to start. You can always
add more weight to the setup later - the first
step is just to know how to set up and perform
the exercise.
First,
run the chain through the center hold in the weight
plate with a clip attached to one end. Once you've
run the chain through, open up the clip and connect
the other end of the chain on to make a complete
loop.
Now
attach the single handle onto the clip.
You've
now got a weight plate hanging from a single cable
handle! THAT is your new piece of training equipment.
Grasp
the cable handle and stand up. Hold the cable
handle with your palm facing forward. Curl the
handle up to the top position, just like you were
doing a dumbell or cable curl.
When
you come to the top, you'll find out why this
setup is so effective...instead of losing tension
at the top, as can happen at the top of a dumbell
or barbell curl, because the resistance is hanging
from the chain, you KEEP strong tension on the
biceps at the top!
This
makes for a VERY tough exercise with great tension
on the biceps through the whole range of motion.
And
to make this exercise even MORE effective, when
you're coming up to the top of the curl, let your
wrist bend back and down. This will move the resistance
a bit further away from your arm and increase
the tension on the biceps.
On
the way down, keep your palm facing forward. This
will keep better tension on the biceps on the
way down.
On
a side note, the weight plate should be perpendicular
to your body as you do the exercise (i.e. if someone
was standing in front of you, they could see the
entire front face of the weight plate).
If
you have a second short length of chain, you can
also make a second chain-and-plate combo and do
this exercise both arms at the same time (or alternating),
just like dumbell curls.
CONCLUSION:
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If
you're not getting the results you want with standard
barbell or dumbell curls, give this "chain
and plate" curl a try. The change in tension
will make a BIG difference in your results!
Setting
Up the Chain and Plate
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Here's
the plate and the chain.
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The
chain goes through the
middle hole of the plate.
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Clip
the other end of the
chain on then clip the
single handle on.
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All
set! You've got a plate
hanging from a single
handle.
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