I've done these for 2 weeks now and I'm really impressed with how well this hits the Bicep.

The idea behind this movement is that the starting point is a few inches below a horizontal forearm position and is exactly the point or sweet spot where you'd overload if you were doing cheat curls and concentrates souly on the contraction of the Bicep.

You could do this out of a Rack and rest the bar on your legs after each rep but I find the parallels of a rack useful for moving the bar towards or away from the body which can be used to fine tune how the weight effects the lift.

If you have the time and equipment then I'd say it's a worthy addition for targetting peak.

Sorry Alex , Not sure how you are doing these . Can you explain for the benefit of the older slightly senile crowd

Basically place Bench in an upright postion into the Rack in the middle of the flat parallel bars and then rest a Bar across.

You'll probably need to jack up the height of the bench so that when you sitting and hold the bar to start curling your forearms should be a few inches below parallel and the bar is probably just touching the top of your legs.

Curl (squeeze) up which should all be Bicep contraction and bring back down to rest on the parallels.

You'll note that if you move the bar towards or away from you that it'll change the bend in the arms and how the weight feels. Generally further away will increase load and ROM but give more leverage. Closer will decrease the load and ROM but offer less leverage.

Doesnt sound to dissimilar to my cable curls where I squat down and have my elbows on my knees .

Arent you still limited by the fact that with a bar the load gets less as you approach the vertical ?

Gym-pig wrote:Doesnt sound to dissimilar to my cable curls where I squat down and have my elbows on my knees .

Arent you still limited by the fact that with a bar the load gets less as you approach the vertical ?

As you're sitting upright and can't swing there's constant tension through the movement. Plus the point is to overload the sweet spot which the starting point of the movement.

Keeping elbows back will keep more angle on the bar and take away from vertical like drag curls.

Alex wrote:Basically place Bench in an upright postion into the Rack in the middle of the flat parallel bars and then rest a Bar across.

Get your nancy-ass curls out of the rack... NOW!

Had to take a minute to visualise... yeah sounds good. I bet these, if done for reps, give a pump like liquid fire...

They do hurt plus they also eliminate any lower back movement.

This will be one of my main Bicep exercises now I think for the moment.