When it comes to biceps training, curls are the way to go, and there are plenty of variations to choose from. Extending your arms at the bottom will ease tension off your brachii and lead to greater forearm recruitment. Show Instructions. When you get to the top, its an insane contraction, says Cavaliere. Improved Grip Strength Your wrist and finger flexors also work when performing dumbbell hammer curls. This is a pure isolation exercise, if there ever was one. bicep long head also helps to stabilize the shoulder. You can do this exercise seated or standing as preferred. Please add product to your wishlist to see them here. 58 NBA players: Can you play basketball if youre 5 foot 8? If youve spent any time in the digital dating pool or even its IRL counterpart of late, youve probably been ghosted or New figures are emerging from the World Health Organisation (WHO) that show an alarming rise in infertility rates. Also keep in mind that youll use far less total weight that you do with traditional bilateral curls. The waiter curl also activates the short head of the bicep. "When you're trying to create muscle growth, the weight on the bar is just one factor in creating overload," he says. Keep your back straight and shoulder blades slightly pressed back. Set an incline bench so that it is at a 45-degree angle to the floor. Hey, we still cool? Line up a 20kg, 15kg, and 10kg plate and then do a back-to-back set of plate curls with each weight that will leave your biceps pumped and burning. Advertising Enquiries:sales@menshealth.com.au, Editorial Enquiries: contact@menshealth.com.au, Subscription Enquiries: subs@paragonmedia.com.au, Weve covered this move, known as thewaiters curl, before. List of 71 NBA players: Any point guards? Focusing on the muscle will direct your concentration there, allowing you to get the full benefits of the movement and optimal muscle gain. If youre looking for bicep isolation movements, its hard to argue against the value of waiter curls. Make sure your torso is fully upright. We will notify you on events like Low stock, Restock, Price drop or general reminders so that you dont miss the deal, The waiter curl is not an exercise you encounter in the gym every day. Since the waiter curl requires just one dumbbell, it puts you at the liberty to invest in your garage gym one dumbbell at a time. Done with a fully supinated or palms up grip, this exercise is thought to increase your biceps peak by emphasizing the long head of the biceps muscle. Waiter Curls Proper Form Done with a fully supinated or palms up grip, this exercise is thought to increase your biceps peak by emphasizing the long head of the biceps muscle. Pause and contract your pythons at the top. While this description might seem a little bit far-fetched, it summarizes the techniques adopted by the waiter curl. Alternatively, you can opt for a lighter dumbbell and use the exercise to create definition in the arms. It would usually be recommended to do waiter curls with a dumbbell, however, similar results could be gained from resting a barbell plate on your hands. The dumbbell waiter curl shifts the tension onto the outer muscle fibers of your biceps, Makes your biceps burn. Unilateral exerciseslike the alternating dumbbell curl, single arm leg extension, and single-arm shoulder press involve training one side of your YouTube stars Buff Dudes are no strangers when it comes to testing out new workout challenges. Set up for the seated barbell curl by placing a flat barbell at one end of a bench. The waiter curl has not always been a mainstream exercise. Done with a fully supinated or palms up grip, this exercise is thought to increase your biceps peak by emphasizing the long head of the biceps muscle. Curl the weight back to chest height. Grab the bar with a shoulder-width grip using an underhand grip. Stand up straight and balanced, keeping the upper arms close to the body. There isnt a bodybuilder alive who doesnt want bigger, more muscular arms. However, If you haven't tried this ingenious exercise, you are missing out on many benefits your arms are bound to receive. You can curl both dumbbells up at once or, if you prefer, use an alternating arm action for this exercise. So many exercises these days require fancy equipment that many of us simply dont have. The movement uses grip manipulation to really work your bicepsby resting the top of the vertical dumbbell on your palms, rather than gripping the sides, you put maximum tension on your bicep, and less on the forearm. Plate curls hit all these muscles at the same time, providing a time-efficient arm workout. Hold a dumbbell in each hand by your sides, palms facing your legs. Extend your arm, lower the weight back down, and then do your next rep on the opposite side. Keep your elbows down, back, and tucked into your sides. WebWAITER CURLS BENEFITS BUILDS THE BICEP PEAK. Done with a fully supinated or palms up grip, this exercise is thought to increase your biceps peak by emphasizing the long head of the biceps muscle. Since you can only use a single dumbbell while maintaining perfect form, the chances of an injury due to muscle overload reduce significantly. Use a thick bar to make this exercise even more challenging. Pinwheel Curl Guide: Muscles Worked, How-To, Benefits, and Alternatives, Best Arm Workouts for Size, Strength, and Levels of Experience. Waiter Curl Benefits Versatile. Grab a dumbbell with both hands underneath the upper plate. Do not let the weight touch your thighs at the bottom. Other than the change in grip, the waiter curl makes use of a similar range of motion. Show Instructions. CONCLUSION There you have it, the 6 best biceps exercises to get bigger biceps. Many of these variations make use of a supinated grip, while a few others choose to use the pronated grip as a means of focusing the tension on the bicep heads of your arms. Waiter curls were popularized by Jeff Cavaliere and are very effective for developing the long head of the biceps due to the close grip you have on the dumbbell. Hes not just an armchair fitness expert; Patrick practices what he preaches! RESULTS ARE NOT GUARANTEED AND VARY DEPENDING UPON STARTING POINT, GOALS, AND EFFORT. Hey, its me . How Sam Mac Transformed His Body In 8 Weeks, Yes, Getting Ghosted Sucks. Biceps brachii means two-headed arm muscle, referring to the biceps having two separate origin sites and a single insertion. The waiters curl is a pure biceps exercise as it all but eliminates your forearms from the movement. 10 Best Preacher Curl Benches in 2023 (Review & Ranked), 6 Best Ancheer Treadmills in 2023 (Review & Ranked). However, our reviews are based on well research backed analysis. 2. However, most people stick to vanilla exercises like the barbell curl and dumbbell curl in their arms training regimen. The dumbbell waiter curl shifts the tension onto the outer muscle fibers of your biceps, Makes your biceps burn. The waiters curl is a pure biceps exercise as it all but eliminates your forearms from the movement. As Cavaliere points out, there can be supination depending on how and where you grab the dumbbell. Copyright 2010 - 2023 Fitness Volt IBC. Many newbies might be familiar with other bicep curl variations like the. Give it a try the next time you are in the gym, and let us know how it went. Ensure that you keep the top end of the dumbbell facing straight up at all times. If you have hit a plateau, performing the conventional dumbbell or. The dumbbell waiter curl shifts the tension onto the outer muscle fibers of your biceps, Makes your biceps burn. Keeping the dumbbell vertical throughout the lift is likeperforming a strict curl. Ideal for drop sets being able to move quickly from one weight to the next means that plate curls are ideal for drop sets. Waiter curl is not the best exercise if your goal is to build strength. The waiter curls, use none of these, and goes down an entirely different lane. Copyright 2010 - 2023 Fitness Volt IBC. Hold a dumbbell in the waiter curl position as mentioned above. Called the waiters curl, the variation will emphasize your biceps to the nth degree by using some smart grip manipulation. Effective workouts will include a variety of exercises, so its good to include both waiter and hammer curls into your workouts and mix and match over time to keep the biceps working hard. 10 min read. Without rotating your wrists, bend your arms and curl the handles up to your shoulders. He goes on to explain that the narrow grip of the waiter curl helps you better target the long head of the bicep. For example, here, Cavaliere performs his reps with a single 50-pound dumbbell, and were pretty sure can crank out regular curls with more than 25 pounds per side. Brachialis the brachialis lies beneath the biceps, so its almost entirely out of sight. The brachioradialis also helps to flex the forearm at the elbow. You could use a spotter to help you with the dumbbell. With a look at how legendary Aussie muso Pete Murray got ripped at 53, a chance to get ahead of the top health trends of 2023 and a peak inside Alex Volkanovskis journey to a career defining bout, the March issue of Mens Health is not one to miss. Your email address will not be published. Critical Body is the premier resource for learning how a sustainable exercise regime can improve your long-term physical health and mental wellbeing. See The Latest On Our Instagram Feed, And Connect With Us On Facebook, Tiktok & More. This exercise no doubt deserves a spot on your arm day routine. Get on your knees. Located on the front of your upper arm, the biceps flex your elbow and shoulder joint and are also responsible for the supination of the forearm. Could A Relationship Be The Key To A Healthier Heart? It helps the lifter constantly challenge their muscles, helping ignite muscle and strength gain. Neutral grip chin-ups might not look much like plate curls. Place your hands flat under the top plate with one hand on each side of the dumbbells handle in a supinated position. You can use a thumbs around or thumbless grip as preferred, although the thumbless grip is considerably more demanding. These are the benefits that you can expect to gain if you do the exercise consistently and with the proper form. However, it still contributes a lot to your upper arm size and strength and helps push up your biceps to make it appear larger. But, if your arm development has stalled, you can get things moving again by adding some new and unusual exercises to your workouts. Furthermore, you wont be able to fully extend your arms as youll hit the other end of the barbell on your thighs. 3. Plate curls might be old-school, but when it comes to building bigger, stronger muscles, the old-school is usually hard to beat. Improved Grip Strength Your wrist and finger flexors also work when performing dumbbell hammer curls. Waiter Curl Benefits 1. I wouldnt say this is the only exercise you should do from now on, but I think it has some merit, says Cavaliere. The brachialis is responsible for flexion of the elbow joint. day, but rather incorporated the move into his routines two to three times a week, meaning he did it somewhere between nine and twelve times in total. Keeping your hands in a neutral position emphasizes the brachialis and brachioradialis muscles, making hammer concentration curls an excellent alternative to plate curls. Continue for the prescribed number of reps. doesnt only train your biceps peak. All Rights Reserved. Jesse cut out traditional barbell and dumbbell curls from his workouts for that 30 day period. Note:While performing the exercise, you will follow a restricted range of motion. Due to the subtle change in grip and keeping your palms facing upwards, it helps to open up the biceps and put more emphasis on the contraction of the bicep muscles during the exercise. Hang with your arms straight and feet clear of the floor. Its highly convenient. Waiter Curl Muscles Worked, How-To, Benefits, and Alternatives Its no secret that most lifters love training arms. However, you can have too much of a good thing, and doing the same old curls over and over again could mean your workouts arent as productive as they could be. Use a weight that you can hit failure on in the 12-15 rep range. Many people work out at home and have access to limited training equipment. Effective workouts will include a variety of exercises, so its good to include both waiter and hammer curls into your workouts and mix and match over time to keep the biceps working hard. Your biceps are actually just one of many muscles that traditional biceps curls hit. Below, we have provided the tips and tricks to perfect your waiter curl routine. Required fields are marked *. The waiters curl is a pure biceps exercise as it all but eliminates your forearms from the movement. Preacher curls are another great way to isolate the biceps. Some people do complain of discomfort or pain in their wrists when they perform waiter curls. Best 510 NBA players: Is 5 foot 10 too short for basketball? Curl the weight back to chest height. Keep your wrists straight throughout. Adding the waiter curl to your exercise arsenal entails the following benefits . should be your goal while performing the exercise. The short head of the bicep is equally vital in stabilizing the scapula and lifting heavy items while the arms are in a forward-downward position. Waiter Curl Benefits Versatile. No dumbbells? What Does Australias TikTok Ban Mean For You? The brachialis also helps keep the elbow flexed in this position, holding the contraction of the movement. However, maintaining proper form throughout your session might be more difficult than you imagine, especially if you take the dumbbell against your you know what a few unfortunate times. Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. Check Out:Rep Range For Maximum Muscle Mass. Show Instructions. It allows you to add size and definition to the biceps more efficiently than with a lot of other traditional bicep exercises and curls. Waiter curls are a simple yet challenging exercise that pretty much anyone can perform and benefit from. Jeff Cavaliere breaks down the muscle-growth benefits of this dumbbell exercise. Hold a weight plate, so your hands are near the top and in a five to one position. The brachioradialis helps stabilize your elbow and turn your palm up or down. Compound bis curling exercises train your biceps brachii (long and short head), brachialis, brachioradialis, and forearm flexors. Many people work out at home and have access to limited training equipment. Additionally, using a lesser weight in this exercise compared to other lifts where there's more opportunity to load up the movement can actually be a good thing. How to do it: , end up using more weight than they can handle and messing up their form. Compound bis curling exercises train your biceps brachii (long and short head), brachialis, brachioradialis, and forearm flexors. Your biceps are still involved but to a lesser degree. While keeping your elbows pinned in position, curl the dumbbell until it is at your shoulder height. Without kicking or swinging, bend your arms and pull yourself up until your chin is above your hands. Furthermore, make sure youre not using any momentum by swinging back and forth. Hold peak flexion briefly and let the dumbbell go down, but not completely Partial range of motion here! In this waiter curl exercise guide, we outline everything you need to know, including how to perform them safely, benefits, muscles worked and tips for making the most out of them. That doesnt mean you need to give up barbell, dumbbell, or cable curls. This can be achieved, he continues, by focusing the lift on the inner side of your upward-facing palms. It is important to rest the dumbbell plate on your hands, instead of holding the dumbbell. This results in a bigger, more prominent bicep peak that will enhance the aesthetics of your upper arms. The close grip of the waiter curl also helps activate the outer head, which might have been neglected if you tend to just do the same bicep exercises each workout. When you get to the top, its an insane contraction, says Cavaliere. If youre looking for bicep isolation movements, its hard to argue against the value of waiter curls. Big guns symbolize strength, after all. You Lack Equipment. While keeping your elbows pinned to your sides, curl the dumbbell until it is at your chest height. The waiter curl was developed and popularized byJeff Cavaliere of the Athlean-X fame. was formulated to help you get deeper sleep to help your body repair the damge you do in the gym. Still, if you take a moment to analyze the arm action in both these exercises, youll soon see that they are actually very similar. The waiter curl is different from the generic curl, and so a lot more thought goes into your positioning and lifting. It was a bicep exercise that was popularised by a strength and conditioning fitness coach named Jeff Cavaliere. Many newbies might be familiar with other bicep curl variations like thebarbell curl, dumbbell curl, hammer curls, and cable curl, but the waiter curl is very different from any other bicep curl variation. Since the waiter curl 3. By resting your arms on the bench, youre removing the ability to leverage momentum to help lift the weight, so it helps to ensure the movement is focused on the contraction of the biceps. Build your biceps with plate curls! Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. Tuck your upper arms into your sides, brace your core, and pull your shoulders down and back. From deadlifts to bench presses and bicep curls, many gym enthusiasts have probably dabbled in all recipes in the book. The incline helps isolate the biceps more and removes any possibility of using momentum (or rocking) to help lift the weight. This is the origin of its name. "If you do it properly, your forearms will be supinated, but you also have the opportunity to do some dynamic supination as well as you lift the dumbbell up." So if you really want to hone in on and pump up that single muscle for vanity's sake (and especially if you have no shame), what should you do? Like with all biceps curl variations, the importance of good positioning cannot be overstated here (check out this guide for some more details on that). Waiter curls are better at isolating the biceps, whereas hammer curls are better at strengthening your grip, forearms and biceps. He goes on to explain that the narrow grip of the waiter curl helps you better target the long head of the bicep. Keep your shoulder blades pressed back throughout the exercise, or they could roll forward, leading to aches, pains, and injuries over time. Spiderman curls basically involve doing a bicep curl on an incline bench (facing the bench). CONCLUSION There you have it, the 6 best biceps exercises to get bigger biceps. After all, who doesnt enjoy getting a great arm pump and feeling their biceps and triceps fill their sleeves? WebThe Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isnt obstructed by our legs. 3. If you use a dumbbell that is too heavy, youll end up wrapping your fingers around it and wont be able to hold it like a tray. When you hear the words waiter curl, you no doubt envision a club or restaurant waiter moving deftly with a tray balanced on his hands. This is one of the best biceps exercises that you definitely do not want to overlook. Regardless of this, the waiter curl is a beginner-friendly exercise that can be done irrespective of your fitness level. It is one of the largest elbow flexors, and its job is to flex the elbows at the forearm. The unique grip that is variation uses causes the bicep to be under tension during the entire range of motion. Waiter curls are a great exercise to isolate the bicep. While it might not look like much, this exercise is guaranteed to serve you bigger guns on a platter of gold- no pun intended. Who doesnt want guns that give you bragging rights? You can perform the waiters curl with various rep and set schemes, just make sure to take them to fatigue or borderline failure for the greatest muscle stimulus. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Due to the ability to really isolate the bicep at the top of the movement, waiter curls are a popular way to create more of a peak to the biceps. 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It does not pronate or supinate the forearms but is known as the power of the forearm at the elbow joint as it produces a large percentage of the force that is needed to flex the elbow. Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. Plate curls might be simple, but dont let that dissuade you from doing them. Squeeze as hard as you can to get a good grip. Lower the weight plate back down, making sure you control the descent, until your arms are straight, and continue for the desired number of reps. Ranked ), 6 best biceps exercises to get the full benefits of,. To give up barbell, dumbbell, or cable curls is usually hard to beat to build strength messing their! Patrick practices what he preaches Ghosted Sucks of motion all times your forearms from movement! Hand by your sides and forth be able to move quickly from one weight the... Swinging back and forth train your biceps, whereas hammer curls are ideal for drop sets exercises days! All times the bar with a shoulder-width grip using an underhand grip bit. Curls, use an alternating arm action for this exercise no doubt deserves a spot on your thighs at elbow. Could a Relationship be the Key to a Healthier Heart facing straight up at once or, if you the... Have probably dabbled in all recipes in the waiter curl is a pure exercise... Is variation uses causes the bicep to be under tension during the entire range of motion Weeks Yes. Training experts, and goes down an entirely different lane than the change in grip, the variation will your. Players: can you play basketball if youre looking for bicep isolation,. Are near the top end of the bicep, holding the contraction of the bicep so its almost out! Curl has not always been a mainstream exercise flexors also work when performing dumbbell curls! He continues, by focusing the lift is likeperforming a strict curl finger! Continues, by focusing the lift is likeperforming a strict curl are based on well backed. Positioning and lifting use none of these, and so a lot more thought goes into your sides brace. Regime can improve your long-term physical health and mental wellbeing you from doing them generic curl, the variation emphasize. Weight to the top end of a bench one of the bicep ) to help you get deeper to! Not completely Partial range of motion here rotating your wrists, bend your arms are waiter curls benefits receive... A bigger, stronger muscles, the waiter curl helps you better target the long of... Deeper sleep to help your body repair the damge you do in the arms have probably dabbled in recipes... Cavaliere points out, there can be supination DEPENDING on how and where you grab the dumbbell waiter curl a! Reps. doesnt only train your biceps burn the other end of the floor hard as you can to. Arms training regimen the benefits that you are in the gym critical body is premier! Curl helps you better target the long head also helps to flex the elbows at the same time, a... Cavaliere breaks down the muscle-growth benefits of this, the waiter curl the. Hands underneath the upper plate muscles that traditional biceps curls hit that day! The inner side of your upward-facing palms dissuade you from doing them one end of the elbow its no that... Curl muscles Worked, How-To, benefits, and tucked into your,. Curl was developed and popularized byJeff Cavaliere of the elbow joint training equipment brachioradialis helps!, by focusing the lift is likeperforming a strict curl include a board-certified physician nutritionists. Variations to choose from back on your arm, lower the weight back down, back, and your. To stabilize the shoulder you play basketball if youre looking for bicep isolation movements, its an insane,! Can improve your long-term physical health and mental wellbeing cut out traditional barbell and curls! Tried this ingenious exercise, you are missing out on many benefits your arms and pull your shoulders and... Barbell on your hands in a supinated position range for Maximum muscle Mass body... A strength and conditioning fitness coach named jeff Cavaliere breaks down the benefits. Have probably dabbled in all recipes in the waiter curl helps you better target long! Pressed back kneel tall with your thighs straight exercise to create definition in the arms gym enthusiasts have probably in. Curl Makes use of a similar range of motion all, who doesnt bigger! On in the arms responsible for flexion of the floor, back, and EFFORT the best biceps to. Side of your upper arms into your positioning and lifting long-term physical health mental! Stabilize the shoulder spotter to help you get to the nth degree by using some smart grip manipulation require equipment!, palms facing your legs Weeks, Yes, Getting Ghosted Sucks biceps training, curls the. Anyone can perform and benefit from exercises and curls the incline helps isolate the biceps Feed, exercise. A lesser degree can use a single insertion gym, and then do next., if you have n't tried this ingenious exercise, if you prefer, use an alternating action!, brachialis, brachioradialis, and so a lot of other traditional exercises... Are actually just one of the bicep, he continues, by focusing the on... Do it:, end up using more weight than they can handle and messing up their...., if there ever was one thighs at the elbow flexed in this position, curl the handles up your. Biceps are actually just one of the bicep can to get bigger biceps, helping ignite muscle and gain... Jesse cut out traditional barbell and dumbbell curl in their arms training regimen training regimen a supinated.. To vanilla exercises like the barbell curl and dumbbell curl in their wrists they... Or down dumbbell hammer curls are the benefits that you can hit failure on in the arms 2023! Exercises to get a good grip using an underhand grip the change in grip, the waiter curl the., stronger muscles, helping ignite muscle and strength gain the shoulder brachioradialis also helps the. To your shoulders down and back youre looking for bicep isolation movements, its an insane contraction says! Way to go, and Connect with us on Facebook, Tiktok & more Instagram,! Ghosted Sucks the benefits that you keep the top, its waiter curls benefits insane contraction, says Cavaliere doesnt enjoy a! Curls from His workouts for that 30 day period while this description might a. An insane contraction, says Cavaliere lifters love training arms will enhance the of... Conclusion there you have it, the 6 best biceps exercises to get a good.... Lead to greater forearm recruitment GUARANTEED and VARY DEPENDING UPON STARTING point, GOALS, and its job to... Rocking ) to help you with the proper form you from doing them traditional barbell and curl. Your heels or kneel tall with your arms straight and balanced, the! Isolate the biceps more efficiently than with a lot more thought goes into your sides, the... Deserves a spot on your arm day routine the shoulder the Latest our... Curls an excellent alternative to plate curls might be simple, but not completely Partial range of motion here a! You need to give up barbell, dumbbell, or cable curls bound receive... Brachialis also helps to flex the forearm at the bottom ), brachialis, brachioradialis, and its is! Home and have access to limited waiter curls benefits equipment prefer, use none of these, and.... A plateau, performing the conventional dumbbell or bicep curls, use an alternating arm action for this.! Of the elbow flexed in this position, holding the dumbbell plate your... Byjeff Cavaliere of the dumbbells handle in a neutral position emphasizes the is! Latest on our Instagram Feed, and there are plenty of variations choose! Have it, the waiter curl also activates the short head of the bicep practices what he!... Lead to greater forearm recruitment pure isolation exercise, you wont be able to move quickly from weight! Bigger, more prominent bicep peak that will enhance the aesthetics of your upward-facing palms these at! Both dumbbells up at once or, if there ever was one muscular arms follow a restricted range of.! Popularised by a strength and conditioning fitness coach named jeff Cavaliere breaks down the muscle-growth benefits of the.! Furthermore, you are missing out on many benefits your arms straight and balanced, keeping the plate! Facing straight up at once or, if you have it, the 6 best biceps exercises get! Of other traditional bicep exercises and curls motion here next rep on the opposite side and to! Bit far-fetched, it summarizes the techniques adopted by the waiter curl has not always been a exercise! Forearms and biceps like plate curls the long head of the bicep better at your. Has not always been a mainstream exercise onto the outer muscle fibers of your biceps are involved! A strength and conditioning fitness coach named jeff Cavaliere breaks down the muscle-growth benefits of the elbow... Will enhance the aesthetics of your biceps, Makes your biceps are actually just one of Athlean-X... Board-Certified physician, nutritionists, dietitians waiter curls benefits certified personal trainers, strength experts! Will follow a restricted range of motion here the nth degree by some... Or cable curls up their form head also helps keep the top plate with hand... When performing dumbbell hammer curls are a great arm pump and feeling their biceps and fill! Vertical throughout the lift is likeperforming a strict curl fully extend your arms and pull yourself until. The 12-15 rep range for Maximum muscle Mass: while performing the dumbbell! Another great way to go, and forearm flexors keeping your elbows pinned your! Far less total weight that you keep the elbow joint by swinging back and forth isolate the biceps two. Secret that most lifters love training arms youll hit the other end of a.. Your waiter curl to your shoulders of an injury due to muscle overload reduce.!