Secret Training Tip #226 - Chain and Plate Curls For DESTROYING Your
Biceps!
By Nick Nilsson
Want bigger, stronger biceps? Barbells and dumbells not quite
cutting it anymore? This VERY
unique approach will set your biceps on fire! It'll keep maximum
tension on your biceps from start to finish.
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:
------------------------------------------------------------------------------------
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:
------------------------------
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!
------------------
Nick Nilsson is Vice-President of the online personal training
company BetterU, Inc. He has a degree in Physical Education and
Psychology and has been inventing new training techniques for more
than 16 years. Nick is the author of a number of bodybuilding eBooks
including "Metabolic Surge - Rapid Fat Loss," "Muscle Explosion! 28
Days to Maximum Mass," "The Best Exercises You've Never Heard Of,"
"Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best
Abdominal Exercises You've Never Heard Of" all available at (http://www.fitness-ebooks.com/).
He can be contacted at betteru@fitstep.com.
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