Do This Exercise As A Biceps Finisher, And See The Gains Coming!

Tried every biceps exercise but unable to grow or can’t feel the pump in your biceps? No worries we’ve got your back!

Who doesn’t wanna build bigger biceps peaks that look like mountains sitting on your arms, right? Today I’m going to ask you to include this one dumbbell curl variation into your biceps training. All you’ll need is a single dumbbell and proper technique to build bicep peak. In this post, I am going to tell you how this one exercise will not only help to increase the height of your biceps peaks but also if you are struggling to get a good biceps pump.

 As i use only dumbbells and calisthenics to train, i wanted big arms like the action heroes I saw in movies, earlier i’ve had access to a single dumbbell, for someone wanting to build big biceps, a single dumbbell doesn’t sound like much to build big biceps, let alone tall biceps. This exercise is my got to exercise to give my biceps that peak and an insane pump, so without wasting any time here is the exercise.

“WAITER CURLS”

USE THIS EXERCISE AS A BICEPS FINISHER AND SEE THE GAINS COMING!

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This exercise is awesome for building bicep peaks because it targets the long head of the biceps and not only that, but to perform the movement correctly, it requires the use of the biceps master tip – taking the wrists out of the movement.

How to perform

• Turn the dumbbell on its side and grab the underside of the top of the dumbbell, holding the dumbbell as far down as your arms will allow, making sure the very top of dumbbell is parallel to the ground.
• Curl the weight up, making sure to get peak contraction of the long head off the biceps.
• The key here, however, is to make sure that the top of the dumbbell stays parallel to the floor (taking the wrists completely out of the equation as the master tip instructs).
• Return the weight back to its starting position, but again, take the wrists out and keep the dumbbell’s ends parallel to the floor.

The Bottom Line

So, next time you are looking build the peaks of your biceps and increase the height at which they stand; I want you to incorporate this variation of the waiter curl into your training. I want you to remember the key aspect of the technique on this exercise which comes from removing the wrists contribution to the movement. Regardless of what exercises you do, whether to build your bicep peak or not, I want you to remember that

“It’s not just what exercises you do, but how you do them”

By putting the science back in strength, I want to make sure that you are getting the most out of everything you do so that you can see the absolute best results.

So guys that’s it for today’s blog. If you made it to the end, I appreciate u bro. If you found the information interesting and helpful then share this post with your friends, family who need this and if you are new here don’t forget to follow my blog because i post two new blogs every week and turn on your notifications so you never miss a new post when it’s published. Till then your bro TMF signing off!

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