I had a trainer/old school body builder show me this work out a year ago. About a month ago I started doing it again. I ve put on a quarter inch on my overall arm size. I contribute the growth to this very exercise.
It doesn t require very much weight but will more than compensate for the intensity you will feel. If you decide to try it, uses it as a finishing exercise.
You need an arm blaster and EZ curl bar. I like to put about 20 pounds on each side. Then with a out side grip start curling with a 1 count-rest for 1 count, curl for 2 count- rest for 2, curl 3-rest 3, curl 4-rest 4.
Do this until you hit 10 curls now rest for 10 count. Now switch grips and position hands to the inside grip of the EZ bar. Start counting backwards opposite of the way you counted up. Curl 10-rest 10, curl 9-rest 9, curl 8-rest 8 ECT. count all the way back down until you hit 1 again.
So if your arms are not completely exhausted you didn t have enough weight or youre cheating on your curls. Or youre a way better man than me! ha ha
So if youre lacking arm intensity this should do the trick. My arms are hard to get sore. But when I finish with this they really hurt the next morning. I dont know if this is old news to anyone but Ive never seen anyone else do them before.