EZ Bar Spider Curls

Slight variation here: Notice I keep my chin tucked down to my chest. I do this for 2 reasons. 1) To ensure my shoulders stay down and as I get tired I do not lift my head, which then slightly alters the angle of the shoulder girdle diminishing the peak contraction of the rep. 2) I use the top of my head as a marker that I need to curl the weight above. Think it looks silly? Do one set like this and feel the ridiculous pump from the amplified contraction.
Also notice I am keeping the elbows sustained in the forward position. Letting the elbows slide back even slightly removed tension at the bottom of the rep and in turn allows us to use momentum at the bottom 1/3 of the rep. I do this exercise with 3 grip placements. 1) Very wide grip, 2) shoulder width grip (as pictured) 3) Tight grip. This is to ensure activation of both heads of the biceps.
Pay particular attention to the change in training philosophy for next week and the following 5 weeks. I will be implementing an Amplified resistance & time under tension training system. This is a plateau buster. I promise all of you gals and guys following the daily workouts each week on the advanced daily trainer you will be making significant lean gains the next few weeks!!

admin