Get Eye-Popping Arms With Peak Contraction Bicep Pulldown Crunches
3,590 views · Published 30 August 2013 · 4:26 · Indexed 20 September 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2013 · Sports
This is an exercise targeted to the peak anatomically contracted position for the biceps...upper arms overhead. This position puts the biceps in their most shortened position, allowing for maximum contraction. If you're familiar with Positions of Flexion Training, you have mid-range, which would be barbell curls, stretch, which would incline curls...and THIS, which would be the peak contraction exercise. It's best when done as a finisher after you've targeted the biceps with full-range and stretch-based movements, in other words. It's not the best standalone exercise for biceps. Use a high pulley and a straight bar attachments. The straight bar helps put maximum contraction on the biceps as their other primary function is supination...and that's the position the straight bar puts you in. Kneel down in front the cable stack. Now begin doing what LOOKS like a cable crunch. In reality, you're pulling down and back with your biceps. The abs are working but they shouldn't be the focus. Come all the way down as far as you can. As you do, force your hands back as far as you can and do your best to keep your elbows up as high as possible, to maximize the contraction on the biceps. Squeeze the biceps HARD at the bottom here...it's the primary goal of this exercise so don't waste it. The key to making this exercise work is to really focus on pulling with the biceps and forcing your hands back while keeping your elbows high. This is a great finisher to a bicep workout. Add INCHES to your arms with this FREE sleeve-busting workout... https://www.fitstep.com/2/time-volume-training/landers/arm-obliteration.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
