Athlean-X demonstrates a kneeling server bicep curl workout
You might think you’ve done every bicep curl variation imaginable by this point in your coaching career. Trainers looking for bomber arms have designed so many different iterations, from standard barbell reps to arachnid-themed, bench-bound versions, to deliberately rig the form for more gains. But if you haven’t tried this ingenious bicep-strengthening method from Athlean-X trainer Jeff Cavaliere, CSCS, you haven’t tried every curl in the book yet.
The server curl is a trainer favorite because the exercise allows you to really focus on hammering the long head of the biceps, which in turn develops the “peak” of the muscle (i.e. the high point of muscle that pushes the limits of your t-shirt sleeves). To perform the movement, hold a dumbbell with two hands at one end (unlike standard curl variations which often use a pair of weights) in a pose that evokes a waiter carrying a tray, with the weight facing upwards throughout the movement. movement. The key is to keep the wrists bent and the palms flat, which takes the forearm flexors out of the equation to put all the burden on the biceps.
But there’s one other tweak you can make to the server curl that will make it a little friendlier to guys who include movement in their workouts from the standard standing position. In a recent Instagram post, Cavaliere suggests performing the exercise from a low kneeling position instead. “It gets a little tricky when you slide that dumbbell up and down against your…well, you know what I mean?” he wrote in the caption of the post.
If you haven’t tried the server loop and/or aren’t sure what Cavaliere is referring to, we’ll make it very clear: you might hit your groin with the weight when trying to represent through the full range of motion. By taking a position on the ground, you can avoid an uncomfortable collision.
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“Sitting on your heels gives just enough room for that dumbbell to go its way without punishing anything but your biceps along the way!” advise the trainer.
Want to make the kneeling server loop even more vicious? Try it from a high kneeling position while squeezing your glutes and core to create even more full-body tension. Start with 3 sets of 8-12 reps to complete the next day of arm training.
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