REDISCOVER CLASSIC ARM EXERCISES , HOW WELL DO YOU KNOW THEM?

Here's another old favorite classic exercise in bodybuilding. The tricep kickback is still very popular to isolate the tricep. So here a cool tip for all you grinders in hardcore workouts freaks out there! Try using a decline bench when performing this exercise. Keep your head in line with your spine, also keep a neutral arc on your back. The fun part is the position is not awkward to perform this exercise. I also like to tell my clients to keep the elbow up slightly higher than the shoulder and at the end of the extension get a little bit of an internal rotation.

We got a new preacher bench at our school gym. You can do spider curls as well as preacher curl. In the preacher curl, it is very important to keep neutral spine in the lower back with the back leg and the upper body. The pad should be under the chest level to prevent rounding of the shoulders. In one of my favorite strength training book, there is a page where you can see every maximum motor unit activation of each exercise. For the biceps brachii (long head portion), the top three exercises are:

1- biceps preacher curl olympic bar at 90% activation

2- incline seated dumbbell curls with 88% activation
3-Standing bicep curl olympic bar/ narrow grip with 86% activation.