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Kettlebell One-Arm Row

Exercise Steps

1.One-arm-kettlebell-row

2.One-arm-kettlebell-row

3.One-arm-kettlebell-row

1. Place a kettlebell next to your left foot.

2. Place your left foot behind your back and rest your right elbow on your right leg.

3. Pull the kettlebell up to your stomach, keeping your back flat (spine-neutral) at all times.

4. Repeat for 8-10 repetitions each side.

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Renegade Row

This shows how to do the Kettlebell Power Plank with Row or Renegade Row as its commonly known

Exercise Steps

Renegade Row

Renegade Row

Renegade Row

Renegade Row

Renegade Row

Renegade Row

 

  1. Start in a plank position, but with hands grasping two kettlebells by the handles.
  1. Lift one kettlebell up so it reaches the hip — remember to keep the elbow in.
  1. Lower back down and repeat with the opposite arm.
  1. Do 8-10 repetitions for each arm.
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Two arm kettlebell row

Exercise Steps

Two-Arm Kettlebell Row

Two-Arm Kettlebell Row

Two-Arm Kettlebell Row

Two-Arm Kettlebell Row

 

Instructions

1. Take two kettlebells and place them in front of your feet.

2. Bend knees slightly.

3. Bend over to pick up the kettlebells while maintaining spine neutral position.

4. Pull kettlebells towards your stomach maintaining spine-neutral position (back straight, chest out) and keeping your elbows tucked in.

5. Lower kettlebells and repeat for 8-10 repetitions.

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Concentration Curl

Concentration Curl

This exercise isolates the biceps and is good for getting a peak contraction in the muscles. The peak-contraction effect finishes off the muscle and helps further stimulate those reserve fibers you recruited with the stretch in the previous exercise.

concentration curls

concentration curls

 

Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position.

Since your biceps are all pumped and warmed up at this stage you can just jump to your working weight and do 3 sets of 10-12 reps for each arm. You’ll only need to rest for 1 minute (or less) in between each set because while you are training one arm the other will be getting a rest.

 

 

If you would like to learn more about building bigger more muscular arms, be sure to checkout The “Blast Your Biceps” program. This is a 3 phase mass building arm Specialization training system that can help you gain as much as 2 inches of solid muscular mass on your arms in just 8 weeks!

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Incline Dumbbell Curl

Incline Dumbbell Curl

Lying back on a 45 degree angle incline bench. Let the dumbbells hang down at your sides so that you feel a good stretch in the bottom. Really emphasis this stretch position during each rep of the exercise.

incline curls

incline curls

 

You should use a slight rebound out of the bottom position to help lift the weights back up. When you use a quick twitch at the point of stretch, you activate the myotatic reflex, which sends a shock to the nervous system and forces reserve muscle fibers to come into play.

Obviously, start off light and build up gradually. This is definitely not an ego exercise. You are doing this to work the muscles, not see how much weight you can lift. Training in the fully stretched position has a lot of potential for growth, but it also has an increased risk for injury if you are not careful.

Again, do a couple progressively heavier warm up sets and then keep the same weight for 3 sets of 8-10 reps. Rest about 1-2 minutes in between each set.

 

 

If you would like to learn more about building bigger more muscular arms, be sure to checkout The “Blast Your Biceps” program. This is a 3 phase mass building arm Specialization training system that can help you gain as much as 2 inches of solid muscular mass on your arms in just 8 weeks!

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