Don't Make Rookie Mistakes on These 4 Exercises | Rookie Mistakes

Don't Make Rookie Mistakes on These 4 Exercises | Rookie Mistakes | Men's Health Muscle

Transcript

00:00So the biggest issue I see with the incline curl is this. People are shifting

00:06their elbows forward as they're curling up. That's actually making things a

00:10little bit easier on your biceps and we're not really getting the maximum

00:13stretch that we want on this curl. To do the incline curl right, what you want to

00:18do is try to keep your elbows facing the ground the entire time. This is gonna

00:21take work. You're gonna have to squeeze your shoulder blades, but then every rep

00:25when you curl up, you're gonna get an amazing squeeze on your biceps and

00:28that's what you're playing for. Few moves are gonna give you that really great

00:32tricep stretch and squeeze like a dumbbell skull crusher, but you've got to

00:37make sure you use full range of motion. Too often people stop the skull crusher

00:40well before the dumbbell comes close to touching their shoulders and that's just

00:44not gonna cut it. What you want to do on every single rep is lower slowly and aim

00:49to touch the dumbbell to your shoulders or get as close as you can on every

00:53single rep. That's gonna give you a really good stretch. Then when you power

00:56up, you're really gonna get a great squeeze on your triceps. On the surface

01:00the biceps curl seems simple right and a lot of people do it by just curling the

01:04weight up, but watch my hands very closely. On these reps, my palms never

01:09really face the ceiling. That means I'm not getting that maximum squeeze on the

01:12biceps. If you really want to do the biceps curl right, every single rep

01:15you're gonna try to twist your pinkies towards the ceiling. Look how much more

01:19torque it puts on my biceps and look how much more of a squeeze I get to get on

01:23every rep. That's really gonna grow your biceps. So the Romanian deadlift will

01:27blast your entire posterior chain and kill your glutes and hamstrings, but the

01:30key to it is the tempo. Very often people do it like this and they're just

01:35rushing through every single rep and trying to get them done as fast as

01:38possible. To do the Romanian deadlift right, we want to slow all of that down.

01:42So you want to think three full seconds on the way down, get a little pause at

01:46the bottom where you're in that stretch position for your glutes and hamstrings

01:49and then fire up. Do that and then you'll really blast your glutes and

01:53hamstrings the way you're supposed to.