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!

New post dropping soon

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Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. Cardio is one of the most common things people train in the gym.  That said, there are many dumb forms…

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The PERFECT Beginner Workout! (With Sets And Reps)

If you are new to training and looking for a beginner workout to build muscle then this is the step by step workout plan you need. In this post, I take you through a workout for beginners that is 3 months in length, or possibly even longer if you decide to stick with the third…

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Home Leg Workout | Zero Equipment | TMF ZERO

What’s up guys, TMF here, first things first a huge thanks to you guys out there who always show massive support and keep me motivated. And as a result of your motivation we are starting a new series of Workouts namely: “TMF ZERO”. In this series you will get Workouts that require no equipment or…

Light Dumbbells | Big Shoulders | Workout (FOLLOW ALONG!)

Are you struggling from NO SHOULDER growth? Tried every exercise to stimulate the shoulders but nothing worked? OR want a quick workout to stimulate the Delts?

Guess what? we’ve got you covered in this Quick and Effective workout! I’m going to show you how using light weights is not only helpful but necessary to building your biggest delts possible. Sounds interesting? Let’s hop into it.

Most of the time, when you are performing reps of either a dumbbell front raise, side lateral raise or rear delt fly, you likely don’t focus much on how quickly you are moving the weights.  I am not even talking about using bad form and swinging the weights on every rep.  I am simply saying that you start the weights in motion and then look to ride that into every rep instead of forcing the muscles to have to contract the weight up in every set.

In the case of the front delts, this can be seen and felt immediately if you were to slow the motion of the dumbbells down considerably.  For instance, if it normally takes you about 1 to 2 seconds to raise the weight in a front raise, try slowing that down to almost double that time.  At the same time, forcefully try and keep everything else on your body grounded, allowing only the contraction of the delts to lift the weights up against gravity.

You will immediately feel the front delts working so much harder but even more so, you will feel a contraction in them that you likely have not felt before.  The same can be carried over to the middle and rear delts as well.  When you are performing your side lateral raises you want to use the same slow motion speed that you did on the front raises.  The key here as always is to keep the pinky lower than the thumbs in order to externally rotate the shoulders and keep the shoulder joint healthy in the process.

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Finally you will want to move onto the rear delts as well.  The key here is to get your upper arm back behind the body into extension while lifting the dumbbells up.  Beyond that however is the length of time that you want to hold the contraction.  Many people don’t realize the the rear delts respond the best when they have had a chance to sit in the contracted state for a few seconds almost as if allowing them to build the contraction over time.  Try this and you will feel the difference in your shoulders immediately.

In between a one minute round on each of these three delt head techniques you will want to speed up what you slowed down.  We can accomplish that by doing 30 seconds of an explosive push press in rest pause fashion.

The Bottom Line

The goal is not to choose a weight that is too heavy so that it negatively impacts your ability to move the weights quickly. Try this shoulder workout routine and you will build bigger delts by enhancing your mind muscle connection. 

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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