M.E TRAINING
HAMMER CURLS
EXECUTION: Hold two dumbbells
with your palms facing your torso
(neutral grip). Raise one dumbbell up
until your forearm is vertical and your
thumb is facing your shoulder. Lower
the dumbbell and repeat the same
movement with the other arm. The
main difference between this exercise
and a standard dumbbell curl is that
you keep your thumbs facing towards
you with your wrist in a locked
position throughout the movement
with no supination.
JUAN’S TIP: Stop when your wrists are
about parallel to the floor to keep the
tension in your biceps.
“BE WARNED
THAT THIS
EXERCISE
CAN PLACE
A LOT OF
EXTRA
STRESS
ON YOUR
ELBOWS.”
SKULL
CRUSHERS
EXECUTION: Lay flat
on a bench and perform
this movement with
an EZ-bar or dumbbell.
Grasp the bar above your
head with a shoulder
width, overhand grip.
Lower the weight by
descending the forearms
to bring the bar to the
top of your head. Reverse
the movement by
extending the arms back
to the original position.
JACO'S TIP: I believe in
switching things up and
doing totally different
exercises from week to week
but I will always make sure
that I do my skull crushers.
I believe they develop the
triceps like squats will
develop the legs. It is the
mass builder you need for
bigger arms. I do them either
with an EZ-bar or a dumbbell.
Be warned that this exercise
can place a lot of extra stress
on your elbows and when you
use heavy weight you might
find yourself under a literal
skull crusher! More often
than not I will do my last set
with lighter weight just to
smoke them real good! M.E
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Muscle Evolution