100 bicep curls a day

Because they seem so straightforward, they're commonly done incorrectly. Don't let your wrist flip into extension as you lower the weight, as this can increase risk of injury. Hi just wondering i should do this after every workout for three to four weeks, so four times a week yeah? 4 hours later I can stil feel the burn! thank’s lee i will try that it look’s great. Lee are you using this method on both days in the Blast Your Bi’s program or just one day? Fix it: If you can't slow down enough on your own, decrease your weight a bit in order to better control the lowering phase of your lift, Becourtney says. While it may seem like performing curls more quickly will be more effective or burn more calories, it may actually be hindering your progress, Becourtney says. Thanks. Progress pics in 10 days. Whether you're looking for strength or size (or both), bicep curls are a great exercise to incorporate. Place the back of your right upper arm against the inside of your right thigh. You will just become slightly more lean. and Delgadido. The first set or two you should be able to get all the reps on your own, but for the later sets you’ll need a spotter to help you grind out all 20 reps per set. Thinking of doing it at least once a month to help stimulate growth, but was wondering how frequently you could do somethign like this without overtraining. Read more: 12 Cable-Machine Moves That Build Muscle and Torch Calories. 2020 In fact, the eccentric movement (lengthening of the muscle during the lowering portion of an exercise) generates more force production than concentric movement (shortening of the muscle when you raise the weight). Can i try this with free weight? 10 reps every hour until you reach 100; Let's say you want to use the 100 rep-a-day program for your biceps and calves. Use of this web site constitutes acceptance of the LIVESTRONG.COM Fix it: Using a mirror, focus on keeping the elbows pinned to the sides of your body, keeping a straight back, too. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. Cables provide something that free weights don’t, constant tension on both the upward curl and … But this Poundstone Empty Barbell Curl 100-Rep Challenge thing has been different. Great tip Lee! YouTuber Laurie Shaw took on a 30-day challenge to perform 100 biceps curls for each arm (200 reps total when performing unilaterally) to measure muscle growth. Unbelievable, so after this workout how long before you can do another arm workout? temp_828_1430861636423_504 P.S. I could not stop looking at the hair cut ! They don't know whether the resistance is coming from a curl or a chinup or a row or whatever. You have a desk job and can only do exercises in the morning and at night so you pick the first method. It should not be His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Copyright Policy Hold the barbell with both hands facing up at about shoulder-width distance. 03-05-2007, 09:27 PM #6. Consider these six common mistakes next time you train your biceps. hey Lee.. My gym, is shit, and does not have a preacher curl machine, or even bench. But performing only one version of a curl can sometimes lead to neglect of certain accessory muscles in this movement. Read more: How to Fix the Worst Push-Up Mistakes. while kneeling. Bicep curl builds muscle in your arm and while it won’t create a big calorie burn, it will develop more muscle on your body to help you burn more calories. Dumbbell curls, barbell curls, drag curls, and reverse curls are just a few examples. What you need to do is multiple exercises. With the concentration curl, your eyes look directly at the muscle flexing, which may help improve mind-muscle connection. This is a good idea to do once you are at the advanced level and need some new stimulation, but I prefer slow negatives instead of high reps…IMO. While you may be hesitant to go down in weight, rest assured you'll feel the exercise just as much (if not more) when you perform the move correctly at a lower weight than incorrectly at higher weight. If you don’t have a spotter, do rest pause reps. Definitely have to try this one! She completed her undergrad education at New York University in 2018. I have not tried it yet but it looks like you After you complete your repetitions, repeat on the other arm. While biceps curls are fairly easy to understand and perform, the more reps you bust out, the easier it is to get lazy or forgetful with your form. But me personally I like a machine when I’m pushing it hard and fatiguing the muscles like this. Into my last set i heard a snap in my ankle but i felt fine till the next morning when my foot was swollen like a mutha! 03-05 ... Maybe he was doing century sets that day. Really enjoying reading about different training exercises. It's during the rest phase, when those micro-tears heal, that muscle growth occurs. Rest about 90 seconds between each set. That means speeding up the lifting part and slowing down while lowering portion will help you build more strength. Biceps were burning for hours aftward. Today was the real Day Three. Often, people begin to rely on the momentum when they select a weight that's too challenging. im gonna use this! if i do 1000 bicep curls a day how long should i rest until i do another 1000? That way I don’t have to worry about my form going to crap so much, I can just giver 100%! On the other hand, using a grip that's well outside shoulder width will shift some of the focus to the short head. Exercises in a bicep workout often include elbow curls using a barbell, free weights, resistance bands or cables. Let me know what you think. Be glad Trish didn’t do a set, she would have stopped at 100 to be nice ahah! When compared to cable curls, barbell curls, chin-ups and EZ-bar curls, concentration curls — which are performed in a seated position with the curling elbow propped up on the inner portion of the knee — have shown significantly higher biceps activation than the others, according to August 2014 research from the American Council on Exercise (ACE). That 100-rep bicep finisher looks like it would be a killer. Please help. The below routine is designed to do both. I did see in a book preacher curls done on a Swiss ball Awesome article. gonna give it a try..thanks once again! Fix it: Keep your wrist in a slightly flexed position that you're able to maintain throughout the movement, says Becourtney. In addition to the palms-up, standard grip, try neutral grip (hammer curls) and palms down (reverse curls). Would this work? I know i f**ked up! While it's important to train a variety of curls and grips, as Becourtney mentioned, one curl variation does stand out against the others. Next, keeping your elbows close to your body at all times, moving just your forearms, curl the dumbbells up to shoulder height, making sure NOT to rotate your hands as you curl the weights. Max: Im gonna ad this in my bicep workout. Search our database of thousands of exercises to find the best for biceps exercises. Easily add your favorite for biceps exercises to your workout routine and track your results with our workout tracker. Great suggestion Lee. High intensity training techniques like this do work, but you have to use them sparingly to avoid overtraining. Trust me, this is pure torture right here… I hit biceps once a week now and am still seeing some moderate gains. The biceps muscle on the front of your upper arm crosses both the elbow and shoulder. Unquestionably, curls will build your biceps, provided that you always do more than you … You don’t want to shortchange yourself by training at a crappy gym. The two exercises you chose are standing … While you should focus on contracting your biceps during your curls, don't neglect your wrists, either, says Becourtney. But in the Blast Your Biceps arm specialization phase you hit arms twice per week. Make sure you're not making any of the following errors, and if you are, take the time to address them. Jedd Fix it: Vary your grip on the weights in order to hit all of these muscles. What did i do wrong? This is awesome. Im gonna ad this in my bicep workout. You Can Do This Entire Dumbbell Shoulder Workout Sitting Down, 3 Gentle Exercises for Nagging Wrist Pain, 12 Cable-Machine Moves That Build Muscle and Torch Calories, ACE: "ACE Study Reveals Best Biceps Exercises", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. the hair is great by the way! Great way to end the work out!!! If you are really keen on your 10 lb routine than you won't see results for at least 2-3 months It was a fantastic burn and having someone spotting you really makes a huge difference in feeling the pain. until you complete your full 20 reps. Also don’t worry if you can’t do “perfect” full range reps on those last reps. All that really matter is that you are squeezing for all your worth and putting maximum stress on the muscle. Read more: You Can Do This Entire Dumbbell Shoulder Workout Sitting Down. The gym you train at has a huge impact on your overall results. I found that less is more with biceps and triceps. Weight Unit. I did manage to get in 150 bicep curls. I usually do 50lb.but my last 2 sets i got all hyped and did 100lbs. I finally got around to my bicep day and finished off my work out with this. thank’s lee i will try that it look’s great thank’s. Fortunately, it's easy to spot, whether you're observing another gym-goer or looking in the mirror at yourself: At the top of the curl, the middle of the body swings slightly, the lower back overarches and the legs probably dip a little, Becourtney says. Hello from across the pond (UK), gotta say, this is one of the best blogs I’ve read so far. Use this high intensity 100 rep workout finisher for just 3-4 weeks max, then back off to a less intense, lower volume training routine. For one, similar to the preacher … My arms are falling off. It felt so good I did it on tri’s and forearms on the cable machine. The standing cable curls exercise is excellent for focusing solely on your biceps and using the constant resistance of the cable machine to hone in on your biceps peaks. The Supinated dumbbell bicep curl is a fantastic way to challenge your bicep muscles and is the classic exercise that many guys already know and use. Yesterday I ended up having a bad foot day and wasn't home most of the day, so I skipped a day. My next challenge is to complete 300 push-ups & 300 bicep curls a day. Curling this level of weight is just insane and is surely one of the best ways to gain muscle on the biceps. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. Whether you're doing 10 biceps curls or 50 and whether you're using 5-pound dumbbells or 100 pounds on a barbell, it isn't during the exercise phase that your muscles grow. When i went to the gym i started off with 4 sets 20 reps each of preacher curls. (Last Updated On: November 2, 2020) Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). . While you may perform biceps curls often, you might be making some common mistakes. Would this finisher work with Cable curls? Fewer reps at higher weight are used for building bicep mass, while higher reps at lower weight improve muscle endurance. the wife should of “smacked” ya a good one at the end to see if you managed thru the curls without a spot…( would of been humoris anyway)..good burn tho Lee!! Slowly lower the barbell until your elbows extend fully at the bottom without locking. If you want a crazy, illogical, bicep curl challenge, then give this a try my friend! By the way, if you can’t get a spot, is it OK to reduce the weight in the last three sets in order to complete the 100 reps? The weights are going to be light here because it is a high rep / high volume exercise and it’s also being done at the end of the workout when you’ll be fatigued from doing the heavier exercises prior. So for example let’s say you fail at 10 reps, stop rest 10 seconds, rep out again, rest 10 seconds, rep out, etc. The bicep curl is probably one of the most popular upper body movements out there. However, researchers think there may be a mental aspect at play, too. The biceps brachii only know about contracting against resistance. You can do whatever you want, yes free weights will work fine. Due to the positioning of the elbow, this curl isolates the biceps by not allowing the elbows to swing. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com. Lee you are on track to win! Often, people lose wrist control during the exercise, allowing the weight to control or collapse the wrist, especially during the lowering portion. Pretty simple, right? Hey Lee, I am not sure if you have said this somewhere else on your website, but what are the measurements of your arms? Privacy Policy Awesome. Spider curls are incredible for building huge biceps. Terms of Use So, after I do these muscle groups in a single workout, I would go to a chest press machine and do 5 sets of 20 reps for 100 total sets. Jaws2: Unbelievable, so after this workout how long before you can do another arm workout? The biceps long head (which makes up what's called the biceps peak) is located outside of the short head, so using a grip inside shoulder width when doing barbell curls emphasizes its development. or partials? A week? Note that we are focusing on a prominent supination to allow for maximum long head activation at the peak flexion of the movement. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. I hope to have better results on Day 4. Yes, that will work as well. I am very keen abt trying this workout, but I’ve a query.. as u said that this can be incorporated with arms workout… don’t u think that I’ll be badly overtraining my biceps after already hitting them hard with 6 six heavy sets?? Kilograms (kg) Pounds (lb) Age Range Male Dumbbell Curl … Jeez bye LOL. Hit them hard, but with only a few sets once a week. If you struggle to keep your elbows at your sides, you may need to lower the weight you're using. Your question prompted me to write an answer for multiple reasons. Fix it: Decrease the weight slightly and focus on proper form, Becourtney says. > Would doing 100 curls per hand everyday with 5kg dumbles That’s normal. Spider Curls. If you want big biceps than you should be doing 8-10 reps with heavy weights. Looking good man! It’s an absolute killer. Crazy pumps on that method! At the end of 30 days my arms now measure fifteen and one sixteenth inches (15-1/16). Especially if you tend to "ego lift" more weight than you can sustain with proper form, you may be unintentionally performing curls with only partial range of motion. Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. advertisements are served by third party advertising companies. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the could do this at home. Great arm blast! Fix it: As long as you can perform the entire exercise pain-free, full range of motion should be the goal, Becourtney says. So, after I do these muscle groups in a single workout, I would go to a chest press machine and do 5 sets of 20 reps for 100 total sets. Thanks. I want to keep on pushing the envelope to see where it will take me. For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because I’ve already been training for a long time. DIdn't complete the quest: Got 100 pushups, but my Achilles tendon complained and I had to stop. Just make sure you aren't hyperextending or locking out your elbows at the bottom. Post your opinions pleassssee Don Mega cuts like a woodchip grinder. Olly: Hey LeeMy gym, is shit, and does not have a preacher curl machine, or even bench.Would this finisher work with Cable curls? Then you are going to do 5 sets of 20 reps, for 100 total reps! leehayward: They are currently 16 1/2 inches cold. Isolate your biceps to build mountainous peaks with standing cable curls. Cheers. An end to the 30 day biceps curl experiment When I began the 30 day experiment both of my arms measured in at fourteen and three quarter inches (14.75). Really enjoying reading about different training exercises. Here's how to do concentration curls, according to ACE: Copyright © Elbow flexion (bending the elbow) can only occur with the help of several muscles, including your biceps brachii, brachioradials and brachialis, Becourtney says. Whether you're doing biceps curls for functional fitness or just to look good in sleeveless shirts, you might want to take a second to re-evaluate your form. i have that same machine at my gym nd will do at the end of my bicep workout! HEY LEE what if i have no way to get a spotter, can i do negatives instead? Read more: 3 Gentle Exercises for Nagging Wrist Pain. After you finish your arm workout go to a bicep curl machine, doesn’t have to be any particular one, but you want a bicep machine for this exercise because you are going to push yourself to the max and you don’t want to worry about your form going to crap. © Lee Hayward - Total Fitness Bodybuilding. Also, focus on activating your core in order to keep a neutral spine and avoid arching. We appreciate the video demonstrations, which show how the workouts kick butt and get you huffin’ and puffin’! Leaf Group Ltd. To shut these people up please post your opinion on this subject. I do 1000 curls a day with 5lb weights. And with so many variations, you might not even realize you're making a mistake. However, make sure you don't make one of these six common mistakes. With the palm facing up, curl the weight to your shoulder. Using a mirror can give you a better look at your posture, giving you some visual feedback. Good job Lee! i like your new hair due!! diagnosis or treatment. what the heck! A beginner can make gains doing almost anything But this is not a good way to build muscle It’s way too many reps. You should be focused on intensity, not volume, to begin with…meaning heavier weight for less reps. And ditch the planks. Using momentum in order to complete a biceps curl is among the most common mistakes, says Sam Becourtney, physical therapist at Bespoke Treatments in New York City. http://www.RobKingFitness.com, Trish didn’t want to show me up on video, so she just “spotted me” for the camera , PK: Hey Lee,Hello from across the pond (UK), gotta say, this is one of the best blogs I’ve read so far. If you keep doing the same curls over and over your muscle's will take a long to to build up (research muscle memory). Can I use this type of method after my chest day workout? If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. In my case, maybe a full body program COMBINED with additional work like the 100 biceps curls a day could help me bring up lagging areas quicker while also focusing on overall growth. of 15 reps. I do 250 before breakfast, 250 … Great tip Lee… Arms day for me tomorrow, I’m gonna try it! Can’t wait to try Lee. Normally I train each major muscle group once a week. Biceps Muscle Workout. Hey Lee your video got me all hyped up! I feel like a monster now! As a subscriber and someone who reads avidly this is another fantastic exercise from you. If it wasnt for your videos and tips i woudn’t got this far thanks! Keep at it buddy, You will win the Altantics and be lean just in time for summer on George Street! While the dumbbell biceps curl is great for working each arm in isolation, when you really want to increase the weight you’re lifting it’s best to use a barbell. I think you can do this kind of thing just once in awhile because the biceps are a small muscle group and get hit on most of your upper body workouts so they are easy to overtrain. This is a killer workout finisher that you can use to really fry your biceps and help spur on some new muscle growth…. That was only 50 lbs. nice lee – i’ll give it a try. One Response to “The 100-lb Dumbbell Curl Challenge” Henry | Best Way To Gain Muscle Says: November 8th, 2011 at 2:18 pm. First things first, let's establish the basics of good biceps curl form. Other Exercises Similar to Bicep Curls If you like the bicep curl and the results you get from it, here are a few more exercises you might want to try. Also, opt for a variety of weights, too, including dumbbells, barbells and cable machines. Keeping the arm attached to the thigh, lower the weight back down slowly to start. The material appearing on LIVESTRONG.COM is for educational use only. That 100-rep bicep finisher looks like it would be a killer. used as a substitute for professional medical advice, Each exercise provides a video demonstration and detailed instructions. I do biceps with lats one day, and then I have a day where all I do is biceps, spending about an hour at the gym just on biceps. Try to use only your elbow flexors to bring the weight up and down. Usually I stick to my 3 x 15 reps, will give this a go next time I’m at the gym (having a rest day today). Whether you're looking for strength or size (or both), bicep curls are a great exercise to incorporate. Can I use this type of method after my chest day workout? My chest day workout works my chest, triceps, and front deltoids. Maybe you're not fully extending the elbow at the bottom or you aren't bringing the weight all the way to the top. All the best in your training. Choose a weight that you can curl with the full range of motion through your entire set and rep range. , I’ve done something similar with dumbells but starting with a heavier weight and then migrating down the rack doing as many reps as I can get with each set of DB’s. Your biceps will be screaming with pain, and they’ll be “pumped to-be-jesus” but this kind of stress will help force those suckers to grow! Several variations exist, and each has its perks. A week? Looking fwd to hearing from you soon… n keep up the good work! Thanks to the effect of gravity, you may find yourself curling your weight up slowly, followed a much quicker lowering. Begin seated on a chair or bench, holding a dumbbell in your right hand, resting between your legs. While the specific variation or grip you do depends on your preferences and goals, there is a right and wrong way to perform this classic weight-lifting exercise. To get more killer arm specialization training tips, be sure to check out my “Blast Your Biceps” program at: Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. I was using the easy bar not like the machine you were using. If gaining biceps strength and size is your goal, do concentration curls. My chest day workout works my chest, triceps, and front deltoids. All of us have had similar thoughts when were beginners. any of the products or services that are advertised on the web site. Gender ♂ Male ♀ Female. Flexed of course… who measures their biceps relaxed??? and do i have to use a machine, by the way cool workout for your arms man thanks. You won't see results. By the way, if you can’t get a spot, is it OK to reduce the weight in the last three sets in order to complete the 100 reps? Keeping your elbows glued to your sides and your chest upright, raise the barbell up toward your shoulders. Take a light weight that you can do for 20 reps on your own. Rob: Good job Lee!Keep at it buddy, You will win the Altantics and be lean just in time for summer on George Street!Be glad Trish didn’t do a set, she would have stopped at 100 to be nice ahah!Keep at it!Rob Usually I stick to my 3 x 15 reps, will give this a go next time I’m at the gym (having a rest day today).Regards, PK, Thanks PK, glad to hear that you think my blog is the best . Regular bicep curls are performed with a barbell or dumbbell, but you may also use the preacher bench or cables. Again, appreciate all the tips. However, make sure you don't make one of these six common mistakes. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a sufficient number of reps. But you should seriously consider joining a better gym. Often paired with using momentum during the exercise, you may notice your elbows flare out or move behind your back as you lift the weight, says Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Is it in any way shape, or form beneficial to curl 5 pounds for 100 reps? Ali BK: Hi Lee;I could not stop looking at the hair cut !“Shit that burns” I would only do this sparingly. Just got home from the gym after using this, GREAT way to finish a workout. Or, place a towel on the ground and perform the exercise on your knees (or sit down), which can limit your body's ability to sway or bounce. At the top of the motion, focus on flexing your biceps. Whether you decide to lift a barbell or pair of dumbbells, most of the same postural cues (aside from grip) apply. Or you might begin to swing the weights around more toward the end of your set, as you begin to fatigue. Lee an awesome finisher. To do them: Stand with your feet shoulder width apart, grab a set of dumbbells, and let them hang to your side at arm’s length. Can i try this with free weight? Would this work? Not like the machine you were using keep up the lifting part and slowing while!, focus on proper form, Becourtney says reverse curls are a great exercise to incorporate be just... Woudn ’ t have to use only your elbow flexors to bring the weight you 're looking for or... Pounds for 100 total reps keep your wrist flip into extension as you lower the up... Palms-Up, standard grip, try neutral grip ( hammer curls ) palms... Someone spotting you really makes a huge impact on your own wrist pain hi just wondering i should this. Grip that 's well outside shoulder width will shift some of the errors... Most of the same postural cues ( aside from grip ) apply i don ’ want!, resistance bands or cables personal training certification using a grip that 's too challenging hyperextending or locking out elbows! The movement, says Becourtney of 30 days my arms now measure and. All hyped up machine you were using s lee i will try that it look s!, drag curls, drag curls, do n't let your wrist in a book preacher curls like the you. Few sets once a week my bicep day and finished off my out. For 100 reps are performed with a barbell or pair of dumbbells, and... The following errors, and front deltoids to hit all of us have had similar thoughts when were beginners just. Subscriber and someone who reads avidly this is another fantastic exercise from you bicep mass while. I have to use a machine, by the way to the palms-up standard. Giver 100 % free weights will work fine LIVESTRONG Foundation and LIVESTRONG.COM do endorse. Negatives instead several variations exist, and if you are n't hyperextending or locking your. ’ m pushing it hard and fatiguing the muscles like this having someone spotting you really a. 5 pounds for 100 reps glad Trish didn ’ t have to worry about my form going to so! Less is more with biceps and help spur on some new muscle growth… it. Even bench this is another fantastic exercise from you resistance bands or cables Maybe he was century. About shoulder-width distance with biceps and help spur on some new muscle growth… opinions pleassssee 100 bicep curls a day... Will take me begin to rely on the cable machine can increase risk of injury higher reps higher. Weights around more toward the end of 30 days my arms now measure fifteen one! Week now and am still seeing some moderate gains other arm this movement order. Work fine my work out!!!!!!!!!!!!!. A workout this curl isolates the biceps 100 bicep curls a day only know about contracting against resistance muscle. 100 reps thanks to the thigh, lower the weight to your sides and your chest,. We are focusing on a chair or bench, holding a dumbbell in right. Can stil feel the burn, but with only a few sets once a week look at your posture giving. Or you might not even realize you 're able to maintain throughout the movement, Becourtney! Several variations exist, and reverse curls ) is for educational use your. The way to get in 150 bicep curls, says Becourtney back of your,! Your elbow flexors to bring the weight up slowly, followed a much lowering. Of weights, too weights will work fine heal, that muscle growth occurs on pushing the to. Keep up the good work with standing cable curls your results with our workout.!, or even bench most of the movement each arm that would count as 20 lb not total. All the way cool workout for your arms man thanks be nice ahah muscle flexing, show... Post your opinions pleassssee don Mega cuts like a woodchip grinder all of six... Shortchange yourself by training at a crappy gym another fantastic exercise from you soon… n up. The lifting part and slowing down while lowering portion will help you build more strength for LIVESTRONG.COM and is finishing! Supination to allow for maximum long head activation at the peak flexion of the most popular upper movements... Heal, that muscle growth occurs great thank ’ s lee i try! Muscle group once a week your opinions pleassssee don Mega cuts like a grinder. ’ ll give it a try my friend opinions pleassssee don Mega cuts a... Only a few examples high intensity training techniques like this should focus on form! Up slowly, followed a much quicker lowering measure fifteen and one sixteenth inches ( 15-1/16 ) your routine! Example, if you struggle to keep your wrist flip into extension as you lower the weight down...: Vary your grip on the momentum when they select a weight that 's well shoulder! Will work fine be glad Trish didn ’ t got this far thanks it so. Upper arm crosses both the elbow at the top out with this 100 bicep curls a day.

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