Wall supported biceps curls is for pure isolation. No swing, no shoulder cheat, no-momentum. Just biceps doing biceps things. Stand with your back to a wall. Heels 4 to 8 inches away so your spine can stay neutral. Back of head to wall. Upper and Lower Back, Back bone and Glutes in contact with wall. No lower back arch. Hold two dumbbells at your sides. Palms facing in. Wrists straight. Knuckles facing up tight over forearms. Lock the position. Soft knees. Ribs down. Shoulder blades set back and down. Think tall. Zipped up torso. Pin your upper arms. Lightly press the triceps into the wall or keep them glued to disallow drifting forward. E-cur- start. Neutral grip. Keep your wrists neutral. As you lift smoothly supinate so palms face up by halfway. Don't turn this into a wrist curl. Keep elbows under shoulders, not floating forward. Lift up until the shoulder wants to roll or the elbow pops off position. Peak squeeze the biceps for one solid second. Lower slow. Three counts down. Full stretch without letting shoulders dump forward. Exhale up. Inhale down. Keep the face relaxed. Warm up. Two easy sets of 10 to 12. Focus on the groove. No shrug. If traps light up, drop weight and reset shoulders. Keep the head on the wall. No peeking forward and elbows drift. Light glute squeeze. Stop for a while at the top. Curl to 70 to 80 percent range. Ensure better eccentric. Maintain slow negatives.
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