Changing The Angle
Let’s stay with biceps for a moment on this one. If you do curls standing up with the arms close to your body, you tend to feel it more in the upper biceps. However, squat down and rest the upper arms and elbows on top of your legs and do a curl so that your arms are at more of an angle (like they would be placed when doing curls on a Scott bench) and you’ll feel it more in the lower biceps.
Here’s a good one for triceps: Take a dumbbell and do a bent-over one-arm dumbbell kick-back. That is, keep the working arm tucked tightly next to your upper body (make sure the arm is always touching the side of your upper torso) so that the upper part of the arm and elbow is no higher than your back. Do a set of 10-12 reps.
Now, with the same weight, simply raise the working upper arm and elbow so that it is now higher than your back by at least six inches. Now where do you feel it? Raise the elbow and upper arm even higher on the next set and notice how much harder and more intensely you feel the exercise. The higher the elbow goes, the more intense it gets.
It’s the same exercise with the same weight and all you’re doing is simply changing the angle of the exercise. But, what a huge difference it now makes! Start experimenting on changing the angles on as many of your other exercises as you can and see what a difference it makes.
To make things really simple and easy, bring a small notebook and pen with you for the next few workouts as you experiment with grips and angles and for each exercise. Write down the name of the exercise and how your body felt when you changed the grip (wide, medium and close) and the angle.
In a short time of doing this, you will now have a written reference for your body of what works great and it’ll be from this reference and your notes, that you’ll now have more tools in your workout toolbox you can pick from to use anytime you want in all your future workouts.
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