Did you know that there is a secret, and extremely simple, bicep exercise that could put inches on your arms?
Well, there is! What’s more, well-developed biceps will mark you out as a serious trainer, so, if yours are slow to develop, you could end up feeling downhearted.
In my first year of training, I managed to expand my biceps measurement from 13.5 inches to 18 inches with one simple exercise, which I’m going to share with you now.
The thing is, my biceps have always been my most difficult to develop area. Some people are just lucky, I guess, and have the genetics to grow big biceps easily – not me, I had to work out techniques that would build my arms, despite my genetic limitations. Every inch of bicep I’ve got was worked for! Now, I’m going to teach you how to do it too.
Now, you’d think, wouldn’t you that something this powerful would be complicated? Not a bit of it, this exercise is so simple that its elegant. I’m referring to a technique called the Flexed Arm Hang.
Its important to do it properly though, or you won’t get the full benefit.
Here’s how to do it:
- Grasp a chin-up bar, palms facing you, hands six inches or so apart and no farther. Keeping hands fairly close together maximizes the tension on the biceps.
- Get yourself to the top of a chin-up movement, either by standing on a bench or pulling yourself into position. I prefer to start by standing on a bench, which allows me to get set up precisely and deliberately.
- Your face should be almost touching the bar at the level of your eyes and your body should be kept as vertical as possible – the more vertical you stay, the better the exercise works.
- Now, contract your biceps hard and hang, keeping the position for as long as you can. Eventually, of course, your biceps will start to weaken but you must fight gravity all the way down, not allowing your body to drop quickly. Even when your arms are almost straight, still hold on. Hold on until you simply can’t hang onto the bar any longer.
That’s it! It’s similar in concept as X-Rep or Static Contraction, the idea being to keep the contraction for as long as possible.
Here are the benefits:
- Maintaining the contraction during this exercise puts almost every bicep muscle fiber under tension. The body thinks that this is an emergency situation and fires all the muscle fibers it can.
- The continuous high-level tension on the biceps works wonders for them.
- You are using your body weight and moving your body around the resistance on the way down, rather than moving the resistance around your body. It’s a bit like the difference between a chin-up and a barbell curl. It’s been shown that moving the body around the resistance, rather than moving the resistance around the body, is more effective.
- Far much more growth is stimulated in the biceps by high-intensity, multiple muscle exercises than by doing exercises that work the biceps in isolation – like a barbell curl.
- You need hardly any equipment, if there’s somewhere for you to hang, you can do the exercise.
Put all of the above five benefits together and you can see what a powerful exercise this is, if done properly.
My advice is to finish every workout with one rep of the Flexed Arm Hang. One rep, no more, is all you need.
If you want to add more resistance, try holding a dumbell between your feet or us a weighted dip-belt. You will be amazed at the gains in size and strength.