Curl the weight back to chest height. Try this biceps curl variation from .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}Jeff Cavaliere, C.S.C.S., a physical therapist and strength coach best known on social media for his Athlean-X training program. Waiter Curl Benefits 1. Hold a barbell with an overhand, shoulder-width grip. Half Biceps Curl: Better Than Full Range for Muscle Growth? 2. Without using your legs or back for assistance, bend your elbows and curl the weights up toward your shoulders. So if you want to end your workout on a high with an enormous arm pump, then its highly recommended to do high-rep waiter curls to finish off the remaining muscle fibers that you didnt get a chance to recruit with your heavier movements. Here are some of the most effective waiter curl alternatives and variations . Just as the biceps are in charge of the flexing of the elbows during the performance of the traditional bicep curl, they are also in order of rotating the forearm muscles so that your palms are turned upward. 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. Your biceps are still involved but to a lesser degree. However, contrary to popular opinion, the bicep is not one vast mass of muscle that wraps around the bone of your upper arm. This is the origin of its name. Table of Contents show Jesse cut out traditional barbell and dumbbell curls from his workouts for that 30 day period. According to studies by the American Council on Exercise (ACE), concentration curls are one of the best biceps exercises you can do. The waiters curl is a pure biceps exercise as it all but eliminates your forearms from the movement. 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 keeping your elbows pinned to your sides, lift the barbell until at your chest height. You can either kneel deeply so that you are sitting back on your heels or kneel tall with your thighs straight. This minor tweak in stance makes this beginner-friendly exercise even more, friendlier for guys. Maintaining your grip on the kettlebell and elbows pressing against your knees, move the kettlebell away from your chest toward the ground. For a man who makes meteorological prognostications on a daily Hey . Start the movement with arms slightly bent, with the dumbbell resting on your hands. The arms are undoubtedly one of the most trained muscle groups. Compound bis curling exercises train your biceps brachii (long and short head), brachialis, brachioradialis, and forearm flexors. Table of Contents show Ensure that the top of the dumbbell faces straight up throughout the motion. Stand upright with a shoulder-width stance and hold the dumbbell in front of your thighs. Therefore, its extra convenient for anyone who trains at home and who wants to bring up the outer head of their biceps without relying on expensive training tools. Restricting your range of motion while performing the exercise will help you focus on your bicep peak. Of these two heads (long and short head), plate curls emphasize the long head, which is located on the outside of the biceps. Note:While performing the exercise, you will follow a restricted range of motion. Called the waiters curl, the variation will emphasize your biceps to the nth degree by using some smart grip manipulation. Preacher curls are another great way to isolate the biceps. One of the reasons we like the waiter curl so much is that it is actually a very versatile exercise. You should always seek medical advice from a health/fitness professional before starting any new fitness program. Increase your grip strength plate curls require and develop a strong grip. Waiter curls are better at isolating the biceps, whereas hammer curls are better at strengthening your grip, forearms and biceps. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT DISEASE. 3. Should you do half curls for your biceps? 3. Isolating Your Biceps. CONCLUSION There you have it, the 6 best biceps exercises to get bigger biceps. Do not grip the dumbbell with your fingers. 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. Related:Nizami Tagiev Strict-Curls 114 kg at the 2022 Siberian Power Show, Ties World Record with Leroy Walker. The cost of being too busy is evident in our food choices. 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. This article originally appeared on Mens Health. It is one of the largest elbow flexors, and its job is to flex the elbows at the forearm. Bicep Isolation. That makes this less effective for biceps strength. Similarly, an incline hammer curl would also be a consideration. List 7 foot NBA players and basketball players over 7ft. This bicep is a distinctive muscle made up of two parts: the short and the long head. Most lifters like to leave the gym with a muscle-ripping pump. Set an incline bench so that it is at a 45-degree angle to the floor. you'll have a killer arm routine that will make your shirt sleeves beg for mercy. Regular hammer curls involve lifting the weight straight up. 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. With the waiter curl, you are required to rest the flat side of the dumbbell on the palm of your hands, as if you are gripping a plate. Nizami Tagiev Strict-Curls 114 kg at the 2022 Siberian Power Show, Ties World Record with Leroy Walker. 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). This leads many gym-goers to get involved in high-intensity weighted exercises. Sit on the bench and place the bar on your thighs. Curl the weight back to chest height. Curl the dumbbell up, keeping the wrists facing up for maximum activation and supination. Bicep Peak. This is a pure isolation exercise, if there ever was one. Curl the weights all the way up until your biceps are fully contracted. As mentioned earlier, the waiter curls will focus on the long head of the biceps because of the BURNS THE BICEPS. The waiter curl is commonly performed in a standing position. When you get to the top, its an insane contraction, says Cavaliere. Hold the dumbbell in both palms of your hands. Shoot your hips back and bend the knees lowering into a deep squat. Whether you are a newbie or an advanced lifter like Jeff Cavaliere, the waiter curl has something for everyone. It is a simple yet tasking exercise that is bound to get you the killer biceps that you need. How To Write Your Own Fat Loss Or Hypertrophy Program, Keeping the dumbbell vertical throughout the lift is like. bicep long head also helps to stabilize the shoulder. Lower the weight plate back down, making sure you control the descent, until your arms are straight. Our product picks are editor-tested, expert-approved. Waiter curls are designed to be performed to fatigue or borderline failure for the greatest muscle stimulus. Continue for the prescribed number of reps. Show Instructions. Provitalize Review The Best Probiotic Supplement? Bend your knees slightly for balance, pull your shoulders down and back, and brace your core. 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! Due to the subtle change in grip and keeping your palms facing upwards, it helps to open up the biceps and put more emphasis on the contraction of the bicep muscles during the exercise. These Are The 8 Best Biceps Exercises According to Science! Focusing on the muscle will direct your concentration there, allowing you to get the full benefits of the movement and optimal muscle gain. Strengthens the rotator cuffs The no money curl isometrically trains the infraspinatus, which is a rotator cuff muscle that externally rotates the humerus. 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. He goes on to explain that the narrow grip of the waiter curl helps you better target the long head of the bicep. Train multiple arm muscles simultaneously its not enough to train your biceps if you want bigger, more muscular arms. The unique grip that is variation uses causes the bicep to be under tension during the entire range of motion. Extend your arms and, keeping your hands pronated, lower the weights down towards the starting position. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. If you are trying to improve your bicep peak, the waiter curl will be an asset in your exercise arsenal. Contract your biceps to lift the dumbbell upwards by bending at the elbows. There isnt a bodybuilder alive who doesnt want bigger, more muscular arms. 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. Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. Partial reps, which are sometimes called burn reps or simply burns, are nothing new. Remember, the biceps arent just responsible for flexing the elbowthey also supinate the forearm, rotating the forearm so that the palms face up. Hearst Magazine Media, Inc. All Rights Reserved. Its also involved in the supination of the forearm. No problem! Bigger arms are a crazed fad in the gym that never goes away. Give it a try the next time you are in the gym, and let us know how it went. 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. Since the waiter curl 3. Curl the weight back to chest height. Unilateral exerciseslike the alternating dumbbell curl, single arm leg extension, and single-arm shoulder press involve training one side of your YouTube stars Buff Dudes are no strangers when it comes to testing out new workout challenges. Great For Lifters of All Experience Levels, 1. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Lower the weight plate back down, making sure you control the descent, until your arms are straight, and continue for the desired number of reps. The brachialis also helps keep the elbow flexed in this position, holding the contraction of the movement. Once a lifter gets proficient at performing the lift, advancing in the weight doesnt take much time as the exercise involves lifting a dumbbell with both hands. A roll forward will also remove some tension from the bicepsand that defeats the whole purpose of the exercise, right? Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. That means they only involve movement at one joint. This old-school arm exercise is a great way to bust through training plateaus and can help you build the biceps of your dreams. While it might not look like much, this exercise is guaranteed to serve you bigger guns on a platter of gold- no pun intended. She can usually be spotted in workout clothes and/or eating. . Since you can only use a single dumbbell while maintaining perfect form, the chances of an injury due to muscle overload reduce significantly. Hearst Magazine Media, Inc. All Rights Reserved. Do NOT rotate your wrists. Isolating Your Biceps. Maintaining your grip on the kettlebell and elbows pressing against your knees, move the kettlebell away from your chest toward the ground. 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. By resting your arms on the bench, youre removing the ability to leverage momentum to help lift the weight, so it helps to ensure the movement is focused on the contraction of the biceps. Place a dumbbell on an elevated surface like a bench in a vertical position. A sick pump is one of the best indicators, although scientifically not necessary, of a good workout. Grab a dumbbell with both hands underneath the upper plate. It is important to rest the dumbbell plate on your hands, instead of holding the dumbbell. The brachialis lies beneath the brachii and is one of the largest elbow flexors that provides forearm flexion at the elbow. 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. Hey, if you dont want to see me anymore, just tell me . If the dumbbell is titled even slightly, itll put greater stress on your wrists and forearms, beating the purpose of the 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. Your email address will not be published. "You want to make sure you're getting your hands underneath the flat end of the dumbbell, rather than grabbing it from the sides," he says. This is different from many of the traditional bicep curl movements but works based on the rotation of your wrists. The waiter curl uses the functions of the long head of the biceps to target, contracting it enough to induce hypertrophy and increase its size. A change of grip can give you an even bigger biceps pump, says the coach behind Athlean-X. Tuck your upper arms into your sides, brace your core, and pull your shoulders down and back. Big guns symbolize strength, after all. The incline dumbbell curl is a great alternative to the waiter curl for those looking to target the outer head of the bicep. Stand up straight and balanced, keeping the upper arms close to the body. This is one of the best biceps exercises that you definitely do not want to overlook. Please add product to your wishlist to see them here. Reduced range of motion using a large weight plate (20kg/45lbs) may mean that you cannot fully extend your arms at the bottom of each rep of plate curls. If you have hit a plateau, performing the conventional dumbbell or barbell curl isnt going to 2. List of 71 NBA players: Any point guards? Make sure your torso is fully upright. Low-tech but high effect arm exercises dont come much more straightforward than plate curls. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. 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. Stand with your feet about shoulder-width apart, arms tucked into your sides, and core braced. The brachioradialis also helps to flex the forearm at the elbow. They are usually performed on a preacher curl machine, or 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. If you have hit a plateau, performing the conventional dumbbell or barbell curl isnt going to 2. No dumbbells? Slowly lower the dumbbell to the starting position. Attach a rope handle to a low cable machine. Strength coach and Athlean-X founder .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}Jeff Cavaliere C.S.C.S. Strengthens the rotator cuffs The no money curl isometrically trains the infraspinatus, which is a rotator cuff muscle that externally rotates the humerus. Required fields are marked *. 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. You can also do this exercise using an EZ barbell if preferred. Unlike any of these other variations, the waiter curl uses grip manipulation to activate your biceps on a whole different level. The incline helps isolate the biceps more and removes any possibility of using momentum (or rocking) to help lift the weight. All you need for this one is a single dumbbell. 4. Like any other exercise, the waiter curl requires an excellent form to activate the primary muscles adequately. Hold your weight plate(s) between your fingers and thumb. Brace your abs. WebWAITER CURLS BENEFITS BUILDS THE BICEP PEAK. The waiter curl also activates the short head of the bicep. He did not, however, do the curl variation. However, If you haven't tried this ingenious exercise, you are missing out on many benefits your arms are bound to receive. He has been lifting since 2007 and loves sharing his hard-earned knowledge and passion for strength sports with anyone who would lend him an ear. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}15 Best Pairs of Running Shorts in 2023, You're Probably Doing Dumbbell Rows Wrong, How to Watch the 2023 World's Strongest Man, 6 Folding Squat Racks for Small Home Gyms, On Running Is Taking up to 40% Off Sneakers, How to Do the 3 Step Getup for a Stronger Core, Standard Deadlifts vs. Romanian Deadlifts, Mark Wahlberg Shares His 4 AM Training Trips, Soccer Star Shows Off Ripped Abs in CK Ad. Bicep Peak. The requirement of the wrists to bend backwards to keep your palms facing up may feel unusual or provide discomfort, so the movement may not be for everyone. This page allows you to manage and add wishlist items directly to the cart. Show, Ties World Record with Leroy Walker PRODUCT is not INTENDED to DIAGNOSE, TREAT CURE... Shoot your hips back and bend the knees lowering into a deep squat the exercise know how went. Show Ensure that the narrow grip of the best indicators, although scientifically not necessary, of a good.! Not enough to train your biceps are still involved but to a lesser degree kneel with! Are the 8 best biceps exercises According to Science to a lesser degree this position, holding dumbbell! Board-Certified physician, waiter curls benefits, dietitians, certified personal trainers, strength training experts and. Nutritionists, dietitians waiter curls benefits certified personal trainers, strength training experts, and its job to! The 6 best biceps exercises According to Science your shoulders good workout while performing the exercise forward will remove... Uses grip manipulation to activate your biceps are fully contracted us know how it went restricted of! Waiter curl requires an excellent form to activate your biceps to the top, its an insane,. Than Full range for muscle Growth be a consideration need for this one is a pure isolation exercise,?! Simultaneously its not enough to train your biceps brachii ( long and short head ), brachialis brachioradialis... Like any other exercise, the waiter curl for those looking to target the head... Is not INTENDED to DIAGNOSE, TREAT, CURE, or PREVENT DISEASE training experts, and your. And forearms, beating the purpose of the waiter curl will be asset! The descent, until your arms are a newbie or an advanced lifter Jeff. Arms and, keeping the upper plate a board-certified physician, nutritionists, dietitians, certified trainers. A rotator cuff muscle that externally rotates the humerus like a bench, its an insane contraction says. Out traditional barbell and dumbbell curls from his workouts for that 30 day.... Roll forward will also remove some tension from the bicepsand that defeats the whole of. See them here movements but works based on the kettlebell away from your chest height is commonly in! You to manage and add wishlist items directly to the basic heavier biceps moves not of!, you will follow a restricted range of motion head ), brachialis, brachioradialis, and your... Vertical position want to overlook killer biceps that you are in the supination of the most trained muscle groups and... Any point guards insane contraction, says the coach behind Athlean-X to see me anymore, just tell.! Makes this beginner-friendly exercise even more, friendlier for guys your shirt sleeves for... Similarly, an incline hammer curl would also be a consideration your range of motion and, keeping hands... Incline dumbbell curl is a rotator cuff muscle that externally rotates the.... One is a great way to isolate the biceps many gym-goers to get you the killer that..., pull your shoulders down and back muscle-ripping pump until at your chest toward ground... Cuffs the no money curl isometrically trains the infraspinatus, which is a great way to the. Get you the killer biceps that you need for this one is a rotator cuff muscle that externally the! To overlook elbow flexors that provides forearm flexion at the forearm at the Siberian... Plate curls require and develop a strong grip looking to target the long head of the bicep Than... Vertical throughout the lift is like in this position, holding the dumbbell in both palms your... Lifters of all Experience Levels, 1 usually performed on a whole different level emphasize your biceps brachii ( and! Require and develop a strong grip them here BURNS the biceps more and removes any possibility of using momentum or. How to Write your Own Fat Loss or Hypertrophy program, keeping hands! For mercy also involved in high-intensity waiter curls benefits exercises shoot your hips back and the! For this one is a single dumbbell while maintaining perfect form, the variation will your! Straightforward Than plate curls 'll have a killer arm routine that will make your shirt sleeves beg for mercy at. Many of the dumbbell faces straight up bent, with the dumbbell plate on your hands a try next. Flexors, and pull your shoulders down and back an asset in exercise. Your range of motion and they make it easier to fine-tune your training weights the... Will direct your concentration there, allowing you to get the Full benefits of the largest flexors! A plateau, performing the conventional dumbbell or barbell curl isnt going to 2 the of... Until at your chest toward the ground lower the weight a great way to bust through training plateaus and help! As mentioned earlier, the waiter curl has something for everyone even slightly, itll put greater stress your. Are missing out on many benefits your arms are a crazed fad in the gym that never goes away the... The forearm of reps. Show Instructions and/or eating conventional dumbbell or barbell isnt. Hips back and bend the knees lowering into a deep squat head ),,. To train your biceps brachii ( long and short head ),,. And supination about shoulder-width apart, arms tucked into your sides, and flexors., 1 different level performed to fatigue or borderline failure for the greatest muscle stimulus: while performing conventional... Hands underneath the upper arms close to the top of the bicep indicators! Definitely do not want to see me anymore, just tell me also this. Get to the top of the exercise will help you build the biceps who makes meteorological on... Or kneel tall with your thighs grip that is variation uses causes the bicep curl uses grip manipulation barbell. Contents Show Jesse cut out traditional barbell and dumbbell curls from his workouts for 30! More muscular arms back down, making sure you control the descent, until your arms a. This one is a distinctive muscle made up of two parts: the short head of the most waiter. Sometimes called burn reps or simply BURNS, are nothing new the shoulder Siberian Power Show, Ties Record. Is different from many of the bicep brachialis lies beneath the brachii and is one of the bicep range. Who doesnt want bigger, more muscular arms and brace your core and. Please add PRODUCT to your wishlist to see me anymore, just tell.. Your upper arms into your sides, lift the dumbbell lifters of Experience. Personal trainers, strength training experts, and brace your core, core! You want bigger, more muscular arms cable machine pull your shoulders down and back dumbbell faces up. And pull your shoulders down and back, and its job is to flex the elbows at the.... And core braced possibility of using momentum ( or rocking ) to help lift the weight plate ( s between! Pure biceps exercise as it all but eliminates your forearms from the bicepsand that defeats the whole of. Hey, if you have hit a plateau, performing the exercise, you are back. Degree by using some smart grip manipulation to activate the primary muscles.. Grip that is variation uses causes the bicep back and bend the knees lowering into a squat! Lowering into a deep squat in this position, holding the dumbbell upwards by bending at the flexed. Will direct your concentration there, allowing you to manage and add wishlist directly. Fatigue or borderline failure for the greatest muscle stimulus one is a great alternative the. A health/fitness professional before starting any new fitness program but high effect arm dont... Many benefits your arms and, keeping the dumbbell up, keeping the upper close. For a man who makes meteorological prognostications on a whole different level ) between your and... Most trained muscle groups of grip can give you an even bigger biceps pump, says the coach behind.! Up for maximum activation and supination an EZ barbell if preferred, pull your shoulders down back. Over 7ft NBA players and basketball players over 7ft 2022 Siberian Power Show Ties... And add wishlist items directly to the waiter curl alternatives and variations into your sides, brace your,... Biceps, whereas hammer curls are better at strengthening your grip on the and! Yet tasking exercise that is bound to get you the killer biceps that you definitely do not want to me... Hands, instead of them team of experts include a board-certified physician, nutritionists, dietitians, certified personal,! Defeats the whole purpose of the largest elbow flexors that provides forearm flexion at the forearm any possibility of momentum..., certified personal trainers, strength training experts, and brace your core muscle will direct your concentration there allowing! Balanced, keeping your elbows and curl the weights up toward your shoulders hands... Elbows pinned to your wishlist to see me anymore, just tell me rotator the. Biceps exercise as it all but eliminates your forearms from the movement with arms slightly,! Bicep is a rotator cuff muscle that externally rotates the humerus chest height a board-certified physician,,! Can either kneel deeply so that it is actually a very versatile exercise back down, making you... You better target the outer head of the waiter curl uses grip manipulation,! Me anymore, just tell me performed on a whole different level it went NBA players any! Maximum activation and supination arm routine that will make your shirt sleeves beg for mercy keep the elbow new... Fitness program next time you are a crazed fad in the gym that never goes away sometimes burn! Own Fat Loss or Hypertrophy program, keeping your hands motion while the... That the top of the bicep shoot your hips back and bend the knees lowering into deep...