Preacher Curls With Rope
Description
Since preacher curls prevent swinging and force you to use strict form, they are a great way to isolate the biceps. The only problem associated with the typical version is that during the finishing point of the movement (as the arms are fully flexed), the biceps are somewhat alleviated from the tension. This is where the rope version comes into play. By using a rope attached to a cable column (seated rope curls), tension is placed upon the biceps throughout the entire stage of the movement. Using a rope also allows you to rotate the palms upwards throughout the contraction. This movement, which is termed as supination, is very effective when it comes to maximizing bicep recruitment.
Execution
- Slide the cable column to the very bottom, attach the rope attachment and position the preacher bench towards the column.
- While seated on preacher bench, have your spotter pass you the rope. Grasp the rope using a neutral grip and rest triceps atop the padding.
- Exhale and flex your arms drawing your hands towards your shoulders. Keep in mind that the hands should be rotated upwards throughout the contraction.
- Inhale and at a controlled speed, allow arms to extend back to starting position. There should be only a very slight bend at the elbows at this position.
- Repeat until the desired number of repetitions are completed.
Overhead Dumbbell Extension
Description
The overhead dumbbell extension exercise is great for the overall development of the triceps. Since the dumbbell is positioned above the head at certain points throughout the execution, it is recommend that you use a spotter - especially when heavy weights are being used. As always, safety comes first.
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Execution
- The set up phase for this exercise can be a little tricky. The starting position has you sitting on an upright bench with an appropriately weighted dumbbell supported on your thigh.
- With both hands on the dumbbell handle, kick leg upwards and transfer dumbbell from your leg to a position that has you supporting the dumbbell overhead with your palms facing upwards.
- Inhale, bend your elbow and lower the dumbbell down to an angle slightly beyond 90 degrees. Note: The upper portion of your arm should remain motionless and your elbows should be facing upwards towards the ceiling.
- Exhale, fully extend your elbows and drive the weight back up overhead (starting position). Hold this extended position briefly.
- Repeat until the desired number of repetitions are completed.
Variations
This movement can also be performed by using a rope attached to a cable column. This variation is typically performed while standing and therefore, additional muscles are recruited to help stabilize.
The overhead dumbbell extension can also be performed by using one arm at a time. A much lighter weight should be used. This is a great finishing exercise.