KEY AREAS: Biceps
START POSITION: Please not that I have included the image shown in order to display the type of exercise I am referring to. BUT – I don’t want you to do it this way please!
Instead, hold only one dumbell at a time and dig your elbow into one side of your body. Place one leg )the one on the same side as the dumbell) in front of you off to the side a bit and bend the knee slightly. Extend the weighted arm down to rest along the side of your body and on the top of your front facing thigh.
Lean back slightly so that most of your bodyweight is leaning onto the rear leg, and that rear leg should also have a slightly bent knee.
Your free arm should either be bent with hand on hip or reaching straight across your chest with a flat palm so that the fingertips dig into the upper bicep of the weighted arm – this is my favourite stance because it gives maximum stability al;ong with a more central Center of Gravity.
Now you are good to go.
NOTES: This was one of the first exercises that I mastered when I started going to gyms way back in the mists of bygone days. It’s a very good place to start for beginners who often haven’t yet built up a big enough foundation of strength needed to tackle other more challenging Bicep exercises..
By working each arm alternately, you are essentially isolating each Bicep while the rest of the body remains stationary. This means that the exercise is easily adapted to be used as a good ‘Drop Setting’ routine. Many years ago, when I was a track runner, I managed to knock vast chunks of time off my Personal Best times for various middle distances (from 800m upwards) by doiing Drop Sets for both Biceps and Triceps, which together gave my arms a superb boost of strength and endurance. Practice switching your stance and swapping the dumbbell to the opposite hand in one smooth movement, backwards and forwards, as you alternate between each Bicep isolation. Always try to match the reps done on both sides, and when you start to reach the moment of failure (the burn feeling), swap arms again, and start dropping the weight and/or the reps, until you are really struggling to do even 6 reps of a 2KG dumbbell! Yep, I’m serious! Don’t knock it until you’ve tried it.
Even back in those long gone days I rememebr telling other club runners that they really needed to train their arms, and not just their legs. Some good club runners just thought that lots of jogging and running was ample training to progress with their achievements, but I noticed that many of them had relatively weak arms, quite floppy really, and they appeared to be out of kilter with the balance of the rest of their body. I have NEVER changed my views on this and many other fundamental truths of training which were learned by me through sheer guts and trial and error, and determination to be a successful young competitive runner.
I really have been there, done it, and got the Teeshirt. This site is my platform to teach the same ‘laws of the jungle’ to all the modern aspiring young athletes, who are constantly bombarded with too much information, much of that information being misleading or downright wrong. I also regularly teach more mature students, and I teach them exactly the same principles, because EVERYONE can draw some form of benefit from the Mojoh Method teachings. Of this I am 100% certain.
