For those who want to build muscle faster, Men’s Health says: challenge them in a new way. And the best exercise to do just that is the Telle Curl. Says Bill Hartman, C.S.C.S., co-owner of Indianapolis Fitness and Sports Training, of this variation of the barbell biceps curl: "You alter your body angle to increase stress on your arms throughout the motion."
The Telle Curl works because it shifts the body to increase tension at your weak point (bottom of a curl). According to Hartman, by building on soft spot you can potentially work your arms more and build bigger biceps.
How to do the Telle Curl
- Hold the barbell with an underhand grip. Your hands should be shoulder-width apart. Let the barbell rest against your thighs.
- Curl the bar up to shoulder level, keeping your elbows close to your body. Pause for a second then contract your arm muscles.
- Without changing the elbows’ angle, bend forward at the hips until your forearms are parallel to the floor.
- Keeping your forearms parallel to the floor, slowly straighten up to a standing position. Your arms should remain at the halfway point of the curling motion. Lower the right weight then repeat.
- Do 3 sets of 8-10 reps each.
Source: Men’s Health