Training

Strong Arm Tactics

How Flex Lewis turned his arms from a weakness to a strength.

by

BICEPS BASICS

“I love dumbbell curls,” the Welsh Dragon opines. He begins his biceps routine with standing alternate dumbbell curls. “A lot of people just throw the weight up. Myself, I try to get a full range of motion, and I turn my hand as much as I can, and hold for a second and squeeze.” The turning of the wrist from palms facing the body’s center plane to palms facing backward and then tilted slightly outward is known as supination. In addition to elbow flexion, this is the other key function of the biceps.

Doing a dumbbell curl without supination is like eating cake without the icing, because that wrist twist is the greatest advantage of dumbbell curls over two-arm curls. After three or four sets of alternate dumbbell curls, Lewis follows with two sets of curling the dumbbells simultaneously.

The world’s best 212-or-under bodybuilder performs two other free-weight basics for biceps: EZ-bar curls and hammer curls. When doing the EZ-bar curls, he is cognizant of always getting a slight squeeze at contractions. The hammer curls are done seated and alternating his left and right arms. Hammer curling, which works the brachioradialis of the lower arms in addition to the biceps and brachialis of the upper arms, is as close as the Welsh Dragon gets to training his forearms—which are among the best of all time. As with most arm exercises, he keeps the reps relatively high—in the 12–20 range—on both EZ-bar curls and hammer curls.

 

Click "NEXT PAGE" to continue >> 

Pages
Topics:
Comments