Construct ripped athletic biceps and a much bigger chest in 90 days
Focus curls meet pec crossovers. If you wish to construct greater greater biceps and a extra muscular chest, you’ll have to intensely practice each muscle teams. That mentioned, what if there was an train that focused each your chest and biceps in the identical motion? There’s. The focus curl crossover is a hybrid, athletic train that mixes the perfect components of every motion that can assist you construct greater pecs and arms on the identical time.
To arrange for this train, seize a single dumbbell and lean ahead on the waist. Let your arm that’s holding the dumbbell merely cling between your legs and assist your higher physique by putting your reverse hand in your knee. Start the motion by trying to carry the dumbbell up and throughout your physique whereas maintaining your elbow comparatively straight. This can interact the chest and create an intense contraction as you carry the dumbbell in opposition to gravity.
Subsequent, as you attain the restrict of your motion throughout your chest…end by curling the burden together with your biceps. This can hold the arm transferring into much more adduction throughout the chest whereas partaking the biceps on the identical time. Attempt to transfer the dumbbell as rapidly as you possibly can to make this as explosive an train as attainable.
If you happen to do that proper, you must have the ability to practice your biceps and chest to work collectively synergistically to be extra athletic and purposeful when wanted. This may be seen, as demonstrated within the video, when trying to steal a base or get off to a quick begin when sprinting. You too can see the 2 muscle teams work collectively when throwing a punch, significantly an uppercut.
No matter whether or not you propose on making use of the power gained by coaching this focus curl train hybrid extra functionally or not, you’ll nonetheless see some spectacular muscle measurement beneficial properties in each the chest and biceps from doing it.
For a whole workout program, designed for professional athletes to get greater, extra ripped and athletic wanting our bodies…be sure you head to and get the ATHLEAN-X 90 day workout and diet system.
For extra biceps train tutorials like this one on focus curls, in addition to full chest and biceps workouts, be sure you subscribe to our channel right here on youtube at
186152 Views – 5347 Favored
#Biceps #Focus #Curl #Variation #HITS #CHEST
*
Cool workout thx!
yet another video where jeff displays his powerful biceps and shows you how to get them. the effort he shows with each movement is intense. 2:04 a great inspiration
when i do simple bicep curls while standing straight I also feel my upper chest is working
Great chest contraction
U r the best man , I believe bodybuilding must combine to science 🙂
2:52 two for flinching, cameraman.
Also, omg just started doing this and feel it. Glad I found this video.
1:22
Never doing concentrated curls ever again after seeing this!
I love this guy and this channel. It has helped me so much.. Big thank you and much respect to you for doing these videos.
Try to do this in a superset with flys or bench press… I challenge you.
This man is a genius body builder
concentration curls hits ur 4arms too right
I'm 57 years young I love this variation to the concentration curl so I'm saying goodbye to them. Back to reading his BICEPS BLACK BOOK ultimate arms dirty dozen tips and tricks. Thanks Jeff
i cant do that with my herniated disc. any suggestions ?
With an injured tendon in the elbow (most likely from concentration curls), training the bicep has become problematic if not impossible. Using this technique, the injury has been minimized and the bicep can once again be trained! I've dropped the weight used and increased the reps, but it feels great to be able to continue a training regimen without significant pain!
Thanks, Jeff
Some one know, why bend over?
this gets my biceps more than any other workout i try
guys a genius
Is just me or does Jeff sound like Ross from Friends?
You're awesome Jeff
I intuitively used an exercise like this get my Bicep to respond. Previously I couldn't get the Bicep to go properly under tension. this one is great for anyone who has non responding biceps, to wake them up. 🙂 Especially when used in conjunction with a slight rotation of the wrist etc to further engage it.
How many reps and sets to do on this?
Thank you
after all, how old are you ?
You talk too much man jus show how tf to do it
Totally nice. Good job brother. Can't go to hard on my chest with my dumbbells because of a bad shoulder and this hit my chest really good and of course the biceps. It will no doubt make up for lack of chest pump with my regular chest workout. Pleasantly surprised. Good on ya.
It's definitely an interesting exercise but i doubt i'll ever use it as I never hit chest and biceps on the same day.
wow, did it and boom! love it! thank you man.
your awesome. thanks bro. for the knowledge. I've followed your YouTube videos for only 2 weeks and I can Feel and See some results. thanks for all the knowledge Jeff. God bless
This guy is so DAMN RIPPED !! Too bad my broke ass can't afford his workout plans.
1st guy: hey, here's a variation of the curl that will really isolate the biceps. 2nd guy: yeah, I like that, but let me improve on it by including a bunch of stuff that isn't the biceps. Because that will in no way contradict the original purpose of the exercise, right?!?
He almost smacked himself in the face the first time lol
I've never seen Jeff so angry!!
Very cool ATHLEAN-X™. #trydeal Biceps Concentration Curl Variation (HITS CHEST TOO!!)
Jeff, I've tried to watch all of your videos (Still have a lot to go). My question to you is, how many days a week should I trian if I bring the right intensity? Thanks alot man!!!
I think I'm gonna smash that dumbell against my jaw with this exercise.
You look like an older, really buff Messi.
You will definitely feel it, if you can keep the form. I find it hard to keep the form on this.
I would like to see a full week training schedule?
Hey Jeff, I also play baseball and what muscles do you recommend for hitting/pitching power?
upper chest lookin ripped off this. lol awesome tip
F-N awesome!
A modification of a D1 PNF (proprioceptive neuromuscular facilitation) technique.
Love it brother, good, strong and functional.
Anyone know how old this guy is
@ATHLEAN-X™ all I want to know is this guys weekly gym scheduel…
Jeff,
What is the name of the intro song of your videos. It's badass. I need to download it.
God DAMN your arm are big!
Aren't u getting momentum for biceps here ??
Chest and bi's