Listen to the gymnasts and add this exercise to your arm training.

Intense isometric contraction is great for muscle growth for two reasons. The first reason is that it quickly engages the largest motor units because it is the maximum voluntary contraction. Another reason is that isometric training increases the neural connection between the motor cortex in the brain and the muscles you train.


Have you watched the Rio Olympics and are you one of those who wonders how all the gymnasts competing in the hoops have amazing biceps? The answer is simple: "Maltese". This isometric movement is, without a doubt, the most effective strength exercise that will put weight on your biceps. However, performing this exercise is very dangerous and is one of the most dangerous exercises for the biceps, performing it is very likely to break your biceps or injure your elbows and shoulders. Performing this exercise is recommended only under the expert supervision of a professional gymnastics coach.


Due to the above dangers that threaten the performance of "maltese", we recommend a safer alternative. It is an isometric exercise that is almost as good for putting weight on the biceps, and is completely safe and is called a “single-arm hang”. Performing this exercise is easy and just follow the instructions below:

  • Hold the shaft with your hands (palms) facing your face (like a fold), but so that your little fingers are touching.
  • Raise yourself so that your elbows are below 90 degrees.
  • Then quickly grab the wrist of your left hand with your right hand, holding on to your left hand only. Keep your left elbow at a 90-degree angle and try to hold for at least 10 seconds.
  • Repeat the process just now switch hands and hold with your right hand.

If you still don't understand how to perform this exercise, watch the video below.

Source: www.t-nation.com

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