This archive report was first published on 10 September 2019.
Joseph Baena, the 21-year-old son of Arnold Schwarzenegger, has been documenting his workouts on Instagram. In a recent post, he shared his favorite way to end arm day in a pair of videos at Gold's Gym, capturing what he calls his "bicep killers".
According to fitness expert Ebenezer Samuel, C.S.C.S., preacher curls are an effective way to target the biceps. "Preacher curls seem simple, and they are a great way to help get a pump in your biceps," Samuel says. "The key: You can’t let the weight do all the work for you. Really squeeze your biceps at the top of each rep. And stop just a moment before your forearms get perpendicular with the ground. Doing so will insure that you don’t let your biceps rest at the top."
However, Baena's second exercise, Grimey curls, takes a different approach. He holds two 25-pound weight plates in his hands and performs the curling motion with his hands in a neutral position, like a hammer curl, to target the brachialis muscle.
While Baena's execution of the exercise is not perfect, due to the size of the plates and their opening, he demonstrates the importance of proper form and technique when performing preacher curls and Grimey curls.
