1 advanced TRX exercise for BOOMING BICEPS. TRX One Arm Curls. “Why’s it advanced?” Two key points for superb development that require practice and focus:
BROKEN WRIST POSITION
Keep the wrist slightly bent backwards throughout.
This prevents any of the forearm muscles engaging ensuring more load is placed onto the bicep muscle as the prime mover.
CONTRACT THE TRICEP
On the downward (eccentric) phase at the very bottom, contract the tricep hard before curling back up.
Contracting the tricep means the bicep will be fully lengthened when the curl is initiated.
This means we are exercising the bicep through a full active range motion.
If the arm is slightly bent as the curl is initiated or the tricep is not contracted there’s potentially 1/2 an inch of bicep muscle at the bottom that is not used at all throughout the range of motion. That’s 1/2 inch of potential bicep growth not being utilised.
“But doesn’t that mean tension is lost on the bicep muscle if you contract the tricep?”
No, because when the tricep is contracted the bicep muscle is stretched so it is placed under tension.
Plus it is also happening during an eccentric load phase. Give it a whirl without exercising to notice the difference.
Feel the bicep muscle as you contract tricep muscle. It should be possible to feel it fully it lengthen.
TEMPO:
- 4 sec downward phase
- 0 sec pause at bottom
- 1 sec contraction upward phase
- 0 sec pause at top
*4sets 8-12reps on either arm
If you are just starting out with TRX exercise I wouldn’t worry about incorporating these two points just yet…
..keep the focus on curling the arm in a controlled manner, keeping constant tension on the muscle throughout and the mind-muscle feeling of squeezing the bicep muscle as hard as possible whilst performing the contraction phase of the exercise.
I try to find my best strain face for each TRX vid cover when posting.
I think this one’s a winner all round #NoStrainingNoGaining Stay safe, stay healthy
TRX’ing in: London
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