First a quick note about this GDPR thing that you may have seen notices about today coming through on your email.

It stands for General Data Protection Regulation and it's a new law that governs the use of personal data in the European Union. Basically, this means that it is required of online business to be clear about how they process and store personal data and that people know how their data is being used are able to completely remove their data from services, if they so wish.

I've updated the Privacy Policy for all my sites and books here to reflect the new law.

To sum it up, the only personally identifying data I collect is when you make a purchase. Normal newsletters like this one don't contain any personal data...just your email address. And you can request to remove yourself and your data completely at ANY time by contacting my helpdesk here.

If you don't wish to receive any more newsletters or information from me, you can unsubscribe yourself instantly using the links at the bottom of every email I send.

I hope you stay, though, because I've got a LOT more awesome stuff coming your way...including THIS new exercise...

---

This exercise is best described as an Eccentric Body Drag Curl and it's going to blow up your biceps.

The regular Body Drag Curl was a favorite of the late, great Vince Gironda for targeting the biceps. And it's extremely effective done in the way he advocated.

Instead of curling the bar up and around in an arc in front of you, you basically "drag" the bar up yor body, with your elbows coming up and back behind you. It puts a fantastic contraction on the biceps.

This version is just a very simple adjustment that will allow you to use more weight in the "drag" part.

You're going to do a NORMAL curl up, instead of a Body Drag Curl (in the video, it's a bit of a "cheat" curl rather than a strict curl...I would actually lighten up the weight a bit next time, to be honest).

Take a shoulder-width grip on the bar.

Curl all the way up to the top position, bringing the bar to your chin. The elbows CAN and SHOULD come forward a little at the top of a curl. The biceps attach inside the shoulder joint and the small movement of bringing the elbows forward actually gives you a bit more complete contraction.

Once the bar is at the top in the peak contracted position, lock down your biceps into a strong isometric contraction.

Now, keeping the biceps locked, bring your elbows behind you, bringing the bar to your chest. This movement happens ONLY at the shoulders. Think of it as a rotational movement here, with the shoulders as the pivot point.

This puts you into the top position of a Body Drag Curl, using heavier weight than you could normally use for a regular Body Drag Curl.

You will feel an incredibly strong contraction in the biceps here.

Now FIGHT the negative all the way down. In other words, don't just lower the bar under control....that's not enough damage. Try to actually CURL the weight up as gravity bears it down against your efforts.

This is how you perform a truly effective eccentric rep. It should be a hard-fought battle...not a controlled retreat.

Fight it all the way down to the bottom then reset for another rep.

Aim for about 4-6 reps total with this. If you can get more than that, you're not using enough weight.

This is a great exercise to pair with a stretch-focused exercise like an Incline Dumbbell Curl.

You could also potentially do this exercise with dumbbells, though I find the "locking in" that happens with a barbell makes the contraction more intense and effective with the Body Drag Curl.

Watch the video of this exercise in action here.

---

Want more killer arm exercises like this?

I've got FIVE more for you on this page here

(FYI, the links are about 1/3 of the way down the page).

Enjoy!

Nick Nilsson
The "Mad Scientist of Muscle"

------------------------------------------------------------------
http://fitstep.com/2/privacy.htm
https://youtu.be/avNYA3EXJlU
http://www.fitstep.com/best-arm-exercises/men/1-intro.htm
------------------------------------------------------------------

I'm known as the "Mad Scientist of Muscle" for a reason. I enter my
training lab every day with one singular obsession...to experiment
with and deliver science-based, unconventional new training
programs, techniques and exercises that get you results FAST,
where other programs fail.

Be sure to visit (and like!) my Facebook page and subscribe to my
YouTube channel for more free exercises and training techniques.

You might be missing emails from me! Click here to learn how to
whitelist my emails, to ensure you receive everything I send to you.

------------------------------------------------------------------

More insane Mad Scientist training to help you burn fat, build
muscle and develop YOUR best physique.

http://www.metabolicmonsters.com
http://www.28daymuscleexplosion.com
http://www.madscientistmuscle.com
http://www.metabolicsurgerapidfatloss.com
http://www.buildabigbutt.com
http://www.thebestexercises.com

------------------------------------------------------------------