3 Exercises + 3 Tweaks = 3 New Exercises

April 6, 2014 by  
Filed under The Fitness Bug

Exercise tweaks are back!

It’s been a while since since I’ve added any exercise tweaks. In fact, the last time I added any tweaks to anything was in the latest update of the Unique Bodyweight Exercise ebook.

Nevertheless, it’s that time again. So get ready to add some variety to your workouts. That is, 3 exercises, plus tweaks, so much so that they create an entirely whole new exercise (almost).

The muscle groups

  1. Biceps
  2. Shoulders
  3. Rear delts

#1 Biceps


Now, I do often mention that you should place a higher emphasis on building your triceps rather than your biceps.

Why?

Because biceps are the common go to muscle to build. Especially with newbies. But the fact is, your triceps are a bigger muscle than your biceps, and it is your triceps that will give you the impression of size when you show your muscles off. However, without contradicting myself, you should focus on your biceps too. It’s all about balance, and the tweaked exercise below will help you do just that when it comes to focusing on your biceps.

The exercise – Standing/ seating arm curls

The tweaks

Move your hand grip to the outer far side of the dumbbell and perform seated arm curls on an incline bench

The fight against gravity

When performing normal arm curls, you would hold the dumbbell with your little finger nearer inner weight by your waist. But by simply moving your hand to the far right, you will shift the balance of weight making the inner side of the weight heavier. Which in turn forces your for arms to dip towards you, which of course makes the exercise a lot more difficult to perform, leaving your biceps brachii (The main part of your bicep) with a lot more work to do ( A kind of leverage).

Range of motion

By performing this exercise on an incline bench, you will cause your arms to hang behind your body, allowing for your biceps brachii to be fully extended. This will in turn place a higher emphasis on the head of your bicep brachii, hitting muscle fibers that you may often miss without these added tweaks.

The new exercise = Incline Offset-Thumb Dumbbell Curl

How to perform them

  • Grab a pair of dumbbells and lie face up on an adjustable bench that’s set to a 45-degree angle.
  • Grasp the dumbbells so that your each thumb touches the outside head of a dumbbell.
  • Allow your arms to hang straight down, your palms facing out.
  • Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weights back to the starting position.

#2 Shoulders


Shoulders, shoulders, shoulders. Yes I love shoulders. You seasoned readers would already know that. But why do I love them so much? Well, your shoulders will be the first thing that people will see in regards to your physique. It will be your shoulders that will determine whether someone thinks you workout, or not! And if you are a tall beam pole like myself, then you will need a hot pair of shoulders. However, your shoulders are also the most delicate parts of your body that are usually first to be affected when it comes to bodybuilding injuries. And the exercise tweaks below will help you prevent shoulder injuries AND increases exercise performance while at the same time working your abs.

The exercise – Lateral raises

The tweaks

Tilt your palms backwards at the peak of the movement.

Shoulder exercise injury prevention (Prevent shoulder impingement)

Most people that perform the lateral raise will do so by tilting their palms forward at the peak of the movement. This does indeed make for a more challenging exercise, yes. However, performing the exercise this way may well lead to future injuries. And trust me, you really do not want to suffer from shoulder injuries. Look after those balls and sockets, because one bad injury could put you out for good. That is eternally skinny! :O

So tilt your palms back when you raise your arms up. This makes for a better long term solution when performing this exercise.

Extra tweak

Hold both dumbbells in your hands, raise one arm up and keep it raised. Then perform the exercise with the other arm, followed by the arm that you have held up. So it’s, 1,2… 1,2… 1,2. This places an extra emphasis on the shoulders.

Extra tweak

Perform the exercise with only one dumbbell in your hand. That is, one arm at a time. Doing so will allow your to focus on good exercise form while at the same time stabilizing your core and working your abs.

Extra tweak

Perform the exercise while holding on to a piece of gym apparatus and placing your body into an incline position. Hold a dumbbell in the other hand and perform the exercise one arm at a time. Doing so will allow you to hit your shoulders deep at the peak of the movement

The new exercise = Super duper lateral raises


#3 Rear delts


There are actually 3 sections that make up your shoulder muscles.

  • Anterior
  • Posterior
  • Lateral

And it’s quite a common thing to skip or miss out on working your rear delts.

Why should you worry about this?

Because your front delts will pull you chest forward, which will make you look like a hunch back. Not cool. The ultimate physique is what this website will help you build, and help you build that it will. So what you must do is place a focus on working your rear delts. So it’s Lat pull downs, pull ups, rows and…

The exercise – Bent-over rear-deltoid flyes

How to perform them

  • Stand with your knees unlocked and your back slightly arched
  • hold a pair of dumbbells with a neutral grip (palms facing each other).
  • Bend your body at the waist until your back is almost parallel to the floor
  • Raise your arms straight out to the sides, maintaining a slight bend in your elbows.
  • Pause when your arms are parallel to the floor
  • Lower the weights
  • Repeat.

The new exercise = There isn’t one. Just supreme shoulder domination

There are of course many other exercise tweaks out there. And they do indeed make difference in regards to performance and gains in your workouts. I will of course reveal others over time, but for now, try these out and get back to me after you have tried them. And of course, leave your thoughts and results in the comments below.

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