- This works with the Brachialis and forearms. I prefer going a little more reps for neutral grip curls. Add weight if necessary. Keep your wrists tight went you do this exercise.cise.
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1. Supination Curls: 8-10 reps x 4 sets
- Add weight every set. Fix elbows position and squeeze your Biceps hard!
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2. Skullcrusher: 10-12 reps x 4 sets
- Maintain or add weight if necessary. Don't go heavy for this exercise. Work on the tempo and squeeze for this exercise.
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3. Hammer Curls: 12-15 reps x 4 sets
Take about 60-90 seconds rest in between sets. Do this in a classic straight-set style for better performance.if necessary. Keep your wrists tight went you do this exercise.
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4. Narrow Grip Push Ups: To failure x 4 sets
- Arms shoulder width or slightly closer. Go wider grip if you feel too much pressure on your wrists. Elbows fully extend at the top. Go all out and you'll feel the intense burn.
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Take about 60-90 seconds rest in between sets. Do this in a classic straight set style for better performance.
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I personally prefer to do them in a Superset style. Eg. Curls > Skullcrusher > Rest > Repeat.
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Enjoy! 💣
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