CONVENIENT. Do not wrap your fingers around the dumbbell, even during the last few reps. Caving in your hands will lead to brachialis engagement as youll be holding the dumbbell with a neutral grip. No wonder most people have twigs for arms. . Press into your heels and push the hips forward to return to standing. This has, however, caused some minor accidents for many unassuming gym-goers. Maintaining your grip on the kettlebell and elbows pressing against your knees, move the kettlebell away from your chest toward the ground. Start the movement with arms slightly bent, with the dumbbell resting on your hands. However, despite this, they still manage to use several upper and lower arm muscles. Performing 3-5 reps on the waiter curl isnt going to do much good. Grab the bar with a shoulder-width grip using an underhand grip. A new three-part documentary takes fans inside the Dolphins' inaugural season. Table of Contents show Place your hands flat under the top plate with one hand on each side of the dumbbells handle in a supinated position. Set up for the seated barbell curl by placing a flat barbell at one end of a bench. Below, we have provided some benefits of waiter curls: Activates the bicep peak: If you aim for aesthetically pleasing arms and a mean physique, waiter curls are your best Reduce the risk of injury: The arms are a big part of most exercises in the gym. Extending your arms at the bottom will ease tension off your brachii and lead to greater forearm recruitment. You will need exercises that target your bis differently, and this is where the waiter curl shines. Popularized by Physical Therapist and strength coach Jeff Cavaliere, C.S.C.S. Waiter curl is a great exercise to fill your pythons with blood and lactic acid and keep at it until your muscles beg you for mercy. Coachs Tip Like any sort of bicep curl, form is everything so keep your back straight and squeeze your shoulder blades together to adopt good posture during the movement. Please add product to your wishlist to see them here. Pinch grip plate curls work your biceps, forearms, and fingers, making it a very functional exercise. The exercise target the long head of your pythons using a clever grip on the dumbbell. Many of these variations make use of a supinated grip, while a few others choose to use the pronated grip as a means of focusing the tension on the bicep heads of your arms. The contraction at the top will get more intense with every rep. Dont be surprised if youre sore for days after the workout. Extend your arms and, keeping your hands pronated, lower the weights down towards the starting position. The incline dumbbell curl is a great alternative to the waiter curl for those looking to target the outer head of the bicep. See The Latest On Our Instagram Feed, And Connect With Us On Facebook, Tiktok & More. Waiter curls provide this opportunity to isolate the biceps really effectively without needing anything but a single dumbbell. With the conventional bicep curls, your hand grips the bar of the weighted equipment. Hold peak flexion briefly and let the dumbbell go down, but not completely Partial range of motion here! Curl the dumbbell up, keeping the wrists facing up for maximum activation and supination. . Massive guns are no doubt one thing every man wants in his armory. Chest-Supported Incline Bench Waiter Curl. Thanks to the concentration of the contraction of the onus of the biceps, the waiter curl is undoubtedly one of the most efficient exercises for growing this muscle. Most lifters like to leave the gym with a muscle-ripping pump. WebWAITER CURLS BENEFITS BUILDS THE BICEP PEAK. All Rights Reserved. We create in-depth strength training tutorials so that fitness enthusiasts like you can make gains faster and avoid injury by lifting with the proper form. Holding a weight plate is more challenging than gripping a barbell or dumbbells. Its also a muscle that most lifters usually overlook in favor of more visible body parts, the biceps being a The exercise target the long head of your pythons using a clever grip on the dumbbell. Over eight weeks he hoped to lose his gut and add muscle to his upper body. List of 71 NBA players: Any point guards? Plate curls are an excellent biceps exercise, but that doesnt mean you need to do them all the time. The short head of the bicep is equally vital in stabilizing the scapula and lifting heavy items while the arms are in a forward-downward position. Shoot your hips back and bend the knees lowering into a deep squat. The arms are undoubtedly one of the most trained muscle groups. ", "The long head of the biceps is notoriously weaker anyway," he adds. The dumbbell waiter curl shifts the tension onto the outer muscle fibers of your biceps, otherwise known as the long head, due to the narrow grip that you have to hold the dumbbell with. Lets be honest for a moment there isnt a bodybuilder alive who doesnt want bigger, more muscular arms. Waiter curls make your biceps burn because they produce an extremely potent peak contraction. For example, here, Cavaliere performs his reps with a single 50-pound dumbbell, and were pretty sure can crank out regular curls with more than 25 pounds per side. Essentially, the bicep long head is essential in most movements of the arm and other connecting muscles such as the forearm and its flexors for the supination of the hand. It helps the lifter constantly challenge their muscles, helping ignite muscle and strength gain. He goes on to explain that the narrow grip of the waiter curl helps you better target the long head of the bicep. You can subscribe to get update about your wishlist items. As the name suggests, the aim and focus of the movement is really to rest a weight on your hands like a waiter does when bringing food to a table in a restaurant. Effective workouts will include a variety of exercises, so its good to include both waiter and hammer curls into your workouts and mix and match over time to keep the biceps working hard. No dumbbells? Required fields are marked *. 3. This exercise is ideal for anyone who wants to train their arms and lats at the same time or needs more weight to overload their biceps, brachialis, and brachioradialis muscles. Adding plate curls to your arm workout could be the variation you need to bust out of your current training rut and get back on the gains train! Web3,105 views Dec 7, 2021 Waiter curls are a variation of curls specifically designed to hit the peak of your biceps!! After all, the only thing you need to do this exercise is a standard weight plate. Reverse barbell curls work the same muscles as reverse plate curls, i.e., the brachioradialis, brachialis, and biceps. This old-school arm exercise is a great way to bust through training plateaus and can help you build the biceps of your dreams. Isolating Your Biceps. Web1. If youre looking for bicep isolation movements, its hard to argue against the value of waiter curls. You can use a thumbs around or thumbless grip as preferred, although the thumbless grip is considerably more demanding. This exercise no doubt deserves a spot on your arm day routine. Stand up straight and balanced, keeping the upper arms close to the body. Its also a good exercise for general forearm size and strength. Waiter Curl Benefits Versatile. That makes this less effective for biceps strength. Shoot your hips back and bend the knees lowering into a deep squat. Could A Relationship Be The Key To A Healthier Heart? Cavaliere breaks it all down in his Instagram video's caption. Keep your shoulder blades pressed back throughout the exercise, or they could roll forward, leading to aches, pains, and injuries over time. While keeping your elbows pinned in position, curl the dumbbell until it is at your shoulder height. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV. Since the waiter curl 3. Your email address will not be published. 2. Waiter curls are better at isolating the biceps, whereas hammer curls are better at strengthening your grip, forearms and biceps. WebThe Waiter Bicep is an effective Bicep Curl Variation that does just that. Stand upright with a shoulder-width stance and hold the dumbbell in front of your thighs. Science Explains Why, New Infertility Statistics Are Out The Numbers Arent Good, Jeremy Renner Gives Fans an Inside Look at His Road to Recovery After Snowplough Accident, Mark Webber On How F1 Became The Worlds Coolest Sport, Afterpay Day Is Back, This Is Where You Can Find The Best Deals For Men, These Foods Offer The Weight-Loss Benefits Of Semaglutide Minus Side Effects, A Deep Dive Into The Life Of James Webb, Australias Best Competitive Eater, Facial Blindness: The Newly Discovered Long COVID Symptom, Too Busy To Cook: Two-Thirds Of Us Are Ordering Takeaway Every Week. Build Bulging Biceps With This Killer Curl Variation, check out this guide for some more details on that, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues. There isnt a bodybuilder alive who doesnt want bigger, more muscular arms. Since the exercise has a limited range of motion and is afunctional movementthat is not too hard to learn, it can be picked up by the beginner rather quickly. Focusing on the muscle will direct your concentration there, allowing you to get the full benefits of the movement and optimal muscle gain. . Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. . Keeping your upper arms close to your sides, bend your elbows and curl the bar up to your chest. That doesnt mean you need to give up barbell, dumbbell, or cable curls. . However, itd be safe to say that the exercise got its name because you look like a waiter carrying a tray while at the bottom of the movement. It does not pronate or supinate the forearms but is known as the power of the forearm at the elbow joint as it produces a large percentage of the force that is needed to flex the elbow. Contract your arms at the peak of your movement. You wont be able to fully extend your arms, but thats okay just use the largest range of motion you can. Waiter curls require a burst of energy and pin-pointed focus on contractions. However, using dumbbells may mean you can use a larger range of motion and they make it easier to fine-tune your training weights. While this description might seem a little bit far-fetched, it summarizes the techniques adopted by the waiter curl. Curl the weight back to chest height. 4. All you need to perform it is one dumbbell, a spare 5-10 minutes, and a semi-decent tolerance for bicep lactic acid. 3. If you do give them a try, like any new strength training exercise, start light and only increase the weight once you feel comfortable with the movement. Web3,105 views Dec 7, 2021 Waiter curls are a variation of curls specifically designed to hit the peak of your biceps!! Exercisers dedicate entire workouts to building more massive biceps and triceps. Waiter Curls Proper Form Our product picks are editor-tested, expert-approved. 58 NBA players: Can you play basketball if youre 5 foot 8? While performing the exercise, you will follow a restricted range of motion. Hold peak flexion briefly and let the dumbbell go down, but not completely Partial range of motion here! As such, theyre ideal for anyone who trains in a basic gym, who doesnt have access to dumbbells, or who prefers a low-tech workout. Attach a rope handle to a low cable machine. Read more. Due to the ability to really isolate the bicep at the top of the movement, waiter curls are a popular way to create more of a peak to the biceps. The core muscles and shoulders will also be engaged to a lesser degree, providing stability during the movement. Copyright 2010 - 2023 Fitness Volt IBC. Effective workouts will include a variety of exercises, so its good to include both waiter and hammer curls into your workouts and mix and match over time to keep the biceps working hard. Just make sure to keep the top of the dumbbell facing the ceiling at all times so that you can keep the tension on your biceps rather than letting your forearms take the strain. All Rights Reserved. That makes this less effective for biceps strength. You could use a spotter to help you with the dumbbell. Pro Tip #4:Focus on the muscles that you are isolating.When completing spider curls, focus on the part of the biceps that you want to be working hard. WebThe Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isnt obstructed by our legs. Its highly convenient. Preacher curls are another great way to isolate the biceps. Contract your biceps to lift the dumbbell upwards by bending at the elbows. 3 Quick Tips For Beating Premature Ejaculation, NRL Fans, This Dolphins Doco Is Definitely Worth A Watch, 7 Reasons To Pick Up The March Issue Of Mens Health, Henry Cavill Will Reunite With Guy Ritchie On World War II Spy-Action Movie, Watch A Ripped Hugh Jackman Take On The Brutal Polar Bear Plunge, Regional Victoria Could Host 2026 Commonwealth Games. While this description might seem a little bit far-fetched, it summarizes the techniques adopted by the waiter curl. This means finding exercises that can create the results we want, without requiring expensive equipment is a huge bonus for home workouts. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. Even over that period, he achieved great results, developing more visible definition and height on his bicep. 2. Done with a fully supinated or palms up grip, this exercise is thought to increase your biceps peak by emphasizing the long head of the biceps muscle. Many people work out at home and have access to limited training equipment. Best 510 NBA players: Is 5 foot 10 too short for basketball? You can perform the waiters curl with various rep and set schemes, just make sure to take them to fatigue or borderline failure for the greatest muscle stimulus. Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. Critical Body is the premier resource for learning how a sustainable exercise regime can improve your long-term physical health and mental wellbeing. Brace your abs. With the conventional bicep curls, your hand grips the bar of the weighted equipment. Benefits of waiter curls Builds the bicep peak. Keeping your hands in a neutral position emphasizes the brachialis and brachioradialis muscles, making hammer concentration curls an excellent alternative to plate curls. Extend your arms, lower the weights back down to your sides, and repeat. You have to hold the top of the weight with both hands and make sure the top of the dumbbell is facing upward, then shift the position of your wrists as you raise it to ensure the top remains level. Roll up your sleeves and take a look at your arms. Waiter Curls Proper Form Ensure that the top of the dumbbell faces straight up throughout the motion. So if you really want to hone in on and pump up that single muscle for vanity's sake (and especially if you have no shame), what should you do? day, but rather incorporated the move into his routines two to three times a week, meaning he did it somewhere between nine and twelve times in total. Similarly, an incline hammer curl would also be a consideration. Like any other exercise, the waiter curl requires an excellent form to activate the primary muscles adequately. No wonder most people have twigs for arms. Thebicep long head also helps to stabilize the shoulder, move the arm at the shoulder joint, flex the arm forward, and abduct the arms away from the trunk. Raising the dumbbell by pressing through the inner palm will force you to generate consistent supination as you curl. Jeff Cavaliere breaks down the muscle-growth benefits of this dumbbell exercise. Your wrists will stay bent back (so your palms face upwards) during the whole movement to provide a flat surface for the dumbbell to rest on, but also to open up the bicep heads more during the movement. The best 59 NBA players: No, 5 foot 9 isnt too short for basketball. The brachialis also helps keep the elbow flexed in this position, holding the contraction of the movement. Big guns symbolize strength, after all. Strengthens the rotator cuffs The no money curl isometrically trains the infraspinatus, which is a rotator cuff muscle that externally rotates the humerus. This is great at focusing more exclusively on the contraction of the biceps to lift the weight. While there is nothing wrong with dumbbell hammer curls, cable curls may be better for some exercisers because they keep the target muscles under almost constant tension. Instead, make sure your palms face inward, i.e., a neutral position. The waiter curl is initially used for the same purpose as any other bicep curl variation; to isolate, activate, and train the biceps for a bigger arm. If you have a lagging long head, then its highly likely that your peak will have grown taller during this time. That makes this less effective for biceps strength. Other than the change in grip, the waiter curl makes use of a similar range of motion. They will also activate the forearms. Hang with your arms straight and feet clear of the floor. Hold the dumbbell like a waiter holds a tray. Waiter curls will make your biceps burn because they produce very potent peak contractions. He did not, however, do the curl variation. Theres nothing wrong with lifting heavy, but due to the semi-precarious wrist position of this otherwise flawless exercise, you want to keep the resistance lighter and the reps higher. Without rotating your wrists, bend your arms and curl the handles up to your shoulders. 2023 Steel Supplements. CONCLUSION There you have it, the 6 best biceps exercises to get bigger biceps. The long bicep head is a significant part of the novel that pushes through your t-shirt and is evident when you flex your arms. Spiderman curls basically involve doing a bicep curl on an incline bench (facing the bench). 3. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. Waiter curl is a great isolation exercise that will take your biceps game to the next level. CONCLUSION There you have it, the 6 best biceps exercises to get bigger biceps. Its a good movement for anyone who needs a firmer grip, such as climbers, wrestlers, or football players. Pause and contract your pythons at the top. Additionally, the lift also targets your forearm flexors and brachialis. We may earn a commission through links on our site. Still, if you take a moment to analyze the arm action in both these exercises, youll soon see that they are actually very similar. WebLike concentration curls, the waiter curl is a true isolation exercise and you can't use much weight compared to what you can lift on a barbell curl. No barbell? He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Since there is constant tension on your arms during the isolation lift, it results in brachii, brachialis, and forearm flexor activation. CONVENIENT. Here are nine variations and alternatives that you can use to keep your workouts productive and interesting: Plate curls are already a pretty effective forearm exercise. Waiter curls will make your biceps burn because they produce very potent peak contractions. Like with all biceps curl variations, the importance of good positioning cannot be overstated here (check out this guide for some more details on that). Get more from plate curls while keeping your risk of injury to a minimum by following these guidelines: Not sure if plate curls deserve a place in your next arm workout? BY SUBMITTING YOUR INFORMATION, YOU HAVE RECEIVED, READ AND AGREE WITH THE TERMS OF THIS PROMOTION AND CONSENT AND REQUEST TO BE CONTACTED,INCLUDING BY AUTO-DIALED TELEMARKETING CALLS, SMS, AND/OR EMAILS, BY OR ON BEHALF OF STEEL SUPPLEMENTS, AND THEIR AFFILIATES AND VENDORS AT MY PHONE NUMBER(S) AND EMAIL ADDRESS(ES) REGARDING THEIR PRODUCTS AND SERVICES. Advertising Enquiries:sales@menshealth.com.au, Editorial Enquiries: contact@menshealth.com.au, Subscription Enquiries: subs@paragonmedia.com.au, Weve covered this move, known as thewaiters curl, before. The waiter curl is an isolation exercise that targets your long brachii head. The incline helps isolate the biceps more and removes any possibility of using momentum (or rocking) to help lift the weight. Extend your arm, lower the weight back down, and then do your next rep on the opposite side. Since youll be holding the dumbbell with a narrow grip, itll help isolate and activate the long brachii head (bicep peak). How Sam Mac Transformed His Body In 8 Weeks, Yes, Getting Ghosted Sucks. Here are some of the most effective waiter curl alternatives and variations . Since the waiter curl requires just one dumbbell, it puts you at the liberty to invest in your garage gym one dumbbell at a time. Many newbies might be familiar with other bicep curl variations like the. With a single dumbbell and a desire to build your biceps, you can do the waiter curl anywhere, anytime and get those arm gains to enhance your aesthetics. However, maintaining proper form throughout your session might be more difficult than you imagine, especially if you take the dumbbell against your you know what a few unfortunate times. Removes any possibility of using momentum ( or rocking ) to help you with the bicep! Likely that your peak will have grown taller during this time involve doing a bicep curl that! Web3,105 views Dec 7, 2021 waiter curls are an excellent biceps exercise, but not Partial. Or rocking ) to help you with the dumbbell faces straight up throughout the.! Relationship be the Key to a Healthier Heart it, the only thing you need to much... Infraspinatus, which is a significant part of the movement would also be a consideration any other exercise, will! Trainers, strength training experts, and a semi-decent tolerance for bicep lactic acid can subscribe to get biceps... Physical Therapist and strength coach Jeff Cavaliere breaks down the muscle-growth benefits of this dumbbell exercise do this no! Is notoriously weaker anyway, '' he adds an extremely potent peak contractions Proper Form that... Focus on contractions arms straight and feet clear of the movement and optimal muscle gain you the! Focusing on the opposite side movement and optimal muscle gain a rotator cuff muscle that externally rotates the humerus position.: no, 5 foot 8 head, then its highly likely that your peak will grown. Want, without requiring expensive equipment is a freelance writer and journalist from the Kingdom... Targets your long brachii head ( bicep peak ) strengthens the rotator cuffs the money. Perform it is at your arms: no, 5 foot 8 in 8 weeks, Yes Getting. In front of your movement dumbbell with a shoulder-width stance and hold the dumbbell until is! Use of a similar range of motion here how a sustainable exercise can... Down in his armory excellent Form to activate the primary muscles adequately direct your concentration,! Form Our product picks are editor-tested, expert-approved isolation movements, its hard to argue against value! In addition to the next level certified personal trainers, strength training experts, and repeat stability the. 510 NBA players: no, 5 foot 10 too short for basketball with the conventional bicep,. That does just that helps isolate the biceps, whereas hammer curls are better at strengthening your grip the... Effective bicep curl on an incline hammer curl would also be engaged a... A spot on your arms straight and feet clear of the movement and optimal muscle gain when you flex arms... I.E., the 6 best biceps exercises to get the full benefits of dumbbell. Movement with arms slightly bent, with the dumbbell faces straight up throughout the.. A similar range of motion here lowering into a deep squat rotator cuff muscle externally... A muscle-ripping pump incline dumbbell curl is an isolation exercise that targets your forearm and... Arms slightly bent, with the conventional bicep curls, your hand grips the bar with a shoulder-width grip an! Weaker anyway, '' he adds the only thing you need to much. To limited training equipment around or thumbless grip is considerably more demanding activate the primary muscles adequately earn! As climbers, wrestlers, or cable curls, your hand grips bar... Down towards the starting position health and mental wellbeing forearms and biceps of. Give up barbell, dumbbell, a spare 5-10 minutes, and this is where waiter! Also a good exercise for general forearm size and strength gain brachii head ( bicep )! Return to standing, the only thing you need to do them all the time a Healthier Heart &.. Their muscles, making it a very functional exercise notoriously weaker anyway, '' he adds all you to! Great isolation exercise that will take your biceps! extremely potent peak contractions cuffs! Hit the peak of your pythons using a clever grip on the muscle will direct your concentration there allowing... His Instagram video 's caption this position, holding the contraction of the.... Other bicep curl variation the largest range of motion you can subscribe to get bigger biceps are another way. Your long-term Physical health and mental wellbeing exercise that targets your long brachii head ( bicep peak ) the... To fine-tune your training weights more visible definition and height on his bicep short! Curls work the same muscles as reverse plate curls work your biceps burn because they produce very potent contraction! The elbows placing a flat barbell at one end of a bench your palms face inward, i.e., spare. Them here `` the long bicep head is a significant part of the biceps, whereas hammer are! In GQ, Teen Vogue, man Repeller and MTV a Healthier Heart of... That can create the results we want, without requiring expensive equipment is a standard plate... Doubt one thing every man wants in his armory will get more intense every! Results in brachii, brachialis, and biceps can use a larger range of motion your to... Exercise regime can improve your long-term Physical health and mental wellbeing target your bis,. Its a good exercise for general forearm size and strength coach Jeff Cavaliere breaks it all in!, whereas hammer curls are a variation of curls specifically designed to hit the of! Using an underhand grip accidents for many unassuming gym-goers, it results in brachii brachialis. Board-Certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and,. His gut and add muscle to his upper body your sleeves and a... Exercises that can create the results we want, without requiring expensive equipment is a great to! One thing every man wants in his Instagram video 's caption trains the infraspinatus, which a! ( facing the bench ) curls basically involve doing a bicep curl variation that does just that such. Alternative to plate curls, i.e., a neutral position bicep curl that! Doing a bicep curl variation that does just that there is constant tension your. Excellent biceps exercise, but thats okay just use the largest range of motion and they make easier. Basketball if youre sore for days after the workout hips back and bend the knees into... Is notoriously weaker anyway, '' he adds people work out at home have..., helping ignite muscle and strength coach Jeff Cavaliere, C.S.C.S but that doesnt mean you need to much! That will take your biceps burn because they produce an extremely potent peak contraction 10 too short for.... Most lifters like to leave the gym with a narrow grip of the dumbbell attach a rope handle a! Take your biceps! product picks are editor-tested, expert-approved and hold the dumbbell until it is at your height... The narrow grip, the waiter curl alternatives and variations curls specifically designed hit. Point guards lift the weight biceps really effectively without needing anything but a single.! With every rep. Dont be surprised if youre looking for bicep lactic acid, you. An effective bicep curl on an incline bench ( facing the bench.. Arms slightly bent, with the conventional bicep curls, your hand grips the bar to. A freelance writer and journalist from the United Kingdom covering pop culture, relationships and issues. The peak of your biceps burn because they produce very potent peak contractions is more challenging than gripping barbell. Using dumbbells may mean you need to give up barbell, dumbbell, or players... Against your knees, move the kettlebell and elbows pressing against your knees, move the kettlebell and pressing! Instead of them need to do them all the time its a good movement for who... Are some of the waiter curl isnt going to do this exercise no doubt deserves a spot on your pronated... To explain that the narrow grip of the biceps there is constant tension on arms... Most lifters like to leave the gym with a shoulder-width grip using an underhand grip great to. Position, holding the dumbbell in front of your pythons using a clever on... A look at your shoulder waiter curls benefits curls are better at isolating the biceps more and removes any possibility of momentum... He goes on to explain that waiter curls benefits narrow grip of the most trained groups! Gq, Teen Vogue waiter curls benefits man Repeller and MTV performing 3-5 reps on the kettlebell elbows... The humerus exercises to get bigger biceps Ensure that the top of the biceps feet clear of the waiter requires., its hard to argue against the value of waiter curls a deep squat exercise target outer., your hand grips the bar with a shoulder-width stance and hold the dumbbell by pressing the... * THESE STATEMENTS have not BEEN EVALUATED by the waiter curl is an effective bicep curl.. Create the results we want, without requiring expensive equipment is a great to... Freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+.... Deep squat your long brachii head ( bicep peak ) head ( bicep peak ) the opposite side 71. Work has appeared in GQ, Teen Vogue, man Repeller and MTV Vogue, Repeller! The no money curl isometrically trains the infraspinatus, which is a great way to bust through training plateaus can. Helps the lifter constantly challenge their muscles, making it a very functional exercise restricted of. The only thing you need to do them all the time lead to greater forearm recruitment exercise. Results, developing more visible definition and height on his bicep anyone needs. Dont be surprised if youre looking for bicep isolation movements, its hard to argue the. It results in brachii, brachialis, and Connect with Us on Facebook, Tiktok & more close your... Rotator cuffs the no money curl isometrically trains the infraspinatus, which is great!