For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
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Honestly, people who do this exercise may not be smart enough to read an article about why it's a dumb exercise.
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.
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Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
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A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.
This is a great bang for your buck exercise to work your upper back and grip at the same time.
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Improve your rate of force development with this variation of the jerk.
Make your back feel awesome and build your grip strength with this simple exercise.
This classic strength training method has you starting the lift from the bottom with the concentric portion of the movement.
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Once you master the muscle-up, progress by adding weight just as you would a pull-up.
This tough rollout variation will nail your core and your lats. Do 3 to 6 sets of 5 to 8 rolls.
Nail your core and strengthen your serratus with this tougher-than-it-looks exercise.
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Make the ab rollout even better by lifting your feet up. This takes the hamstrings out of the movement and makes your core work harder.