[Music] what's up guys welcome back we got arms today with Brett and uh that's the end of my sign on enjoy that trying to build my bench and so I was having shoulder issues and my sister's a physical therapist so she gave me these actually it worked I want to start same that I would had written up for you um let's do single arm uh d preacher and then we'll super set that with that tricep extension variegation okay um we'll just kind of same deal that we did like yesterday we'll do a few sets just
real slow warm up sets you know kind of see what you got going on make little adjustments as we go that's probably the one I want the like need the most guidance on okay sweet just making sure in the right areas lined up and feeling good and then uh most of the things today we'll probably do um at least two working sets on most things cuz we'll do these two to start then we'll do like a compound with like the JM variation cuz that's one I definitely want to look at with you as well too
yeah we'll just go from the there perfect yeah just start right with a 202 202 I saw this arm Day video with bre he went right to 202 lb for his warm up how do you usually stand on this you just go over it or to the side right here yeah I'll normally do this I just kind of like a split stance so I don't really have like honest you go wherever you're comfortable I just don't like using the seat cuz like most people if they you know then they do like this thing when like
their arms up here or whatever so wherever you kind of comfortly got get the legs yep thing I want you to think about just a little as you're come to the Finish just feel like you're keeping that smooshed into there so it's like two thoughts it's almost like pressing there while you squeeze into there yep two more good three more honestly first couple sets points go up like just um you know one set at a time yeah 2 and half kils at a time we'll take it nice and slow taper up the biggest thing on
these like this is normally how I'll get in I'll just grab one like pull it around get it like that and then you can just get this one nice and close to your shoulder as well too that's not bad to get in that one got that but as far as like the setup goes biggest thing is just take your arm straight so take your arm straight and just make sure that Cable's pretty much right through the center of your elbow and that's how you know you've got set up right so it doesn't really matter if
you're a little bit like more externally rotated a little bit internally rotated like that's the easiest place to find if you're lined up right and then from there just pretty much keep it there the whole time and then you can adjust a little bit like whether you like it more here or you want it up a little bit it just kind of changes you know what part of the range of motion is most or least challenging but there's not really like one that I would St is like definitively better than the other take it down
all the way straight from it so take the cable all the way down there you go yeah so that looks like a good spot then you can lift it up a little bit if you want like that's just how you line it up two more nice just a tip number one here for uh preacher curls um most preacher curls not all you might have an awesome preach a curl somewhere but the angle generally tends to be a little bit too horizontal and most of the time you're going to be better off with a little bit
more vertical two reasons for that is you don't want quite as much load when your El is fully extended so again if you're imagine your preaches at 45° angle there's a lot of load at the elbow when you're fully extended so by going more vertical we're here to the point where it doesn't quite like he's not perfectly 90° to the ground so being a little bit here still has some challenge in that position and then it makes this position the hardest but also keeps some challenge at the top without being too hard so again I
think if you're completely vertical like a spider curl then you're kind of making the top position the hardest we want somewhere in the middle so for most people having somewhere along here let's just call that maybe like a 70° angle like if this perfectly vertical is 90 we're probably somewhere around 70 cuz somebody's going to be like why was I putting these things under this side of the preacher so again you don't have to have a fancy preacher that adjusts or anything like that it doesn't have to be perfect like you can just put plates
or anything else under the other end so uh mess around with it with your preacher curl like I said just as a ballpark you don't need to get your protractor unless you're watching this nerds then get your protractor out because you already got it anyway um and maybe have it somewhere again not perfectly 90 not 45° angle somewhere in between and overall that'll just feel a lot better and I I would argue a more efficient position for you to do your creatures in two more uh so you notice I'm BR doing that um I'm not
I didn't say a whole lot so most of the time saying with legs I'm like let's see what he does and make adjustments as needed um and he really didn't need hardly any adjustments at all so it's like one of those things too if like a coach or trainer standpoint hopefully not just talking for the sake of talking but stuff for you guys at home because that's the only tricky part too is obviously sometimes when I'm giving some little tips everyone's like oh good tips but we already does a whole lot right and you're like
what do I do at home do it like Brett but for the most part the things that he was doing very well was just control still um and again it's control is never really about Pace sometimes if I want more control I'll slow someone down but you can clearly see at the end he's got control at the Finish he's got control using his bicep the whole time he's really using the pad well so a lot of people on preacher make the mistake of not using the pad where it's like they're moving on it you just
want to imagine you got super glue all in the back of your tricep and smashed into there and that's like the one little cue that I gave them that's it's not that he wasn't even doing it but I told him I kind of want to think about it as you finish your curls I always say feel like you're pressing into the pad like use it and generally that'll make sure that it's all bicep nothing else is cheating and the only other tip that I'll say that he did really good as well too I adjusted him
once but you guys should really take your time on this at home is imagine if you could see your you know your upper arm bone you want that perfectly perpendicular to the ground so some people hop on the preacher you know and they got an arm over here or they got an arm over here or some weird thing that's why I have him going one arm at a time because it's it would be literally impossible for him to try and get both arms vertical to the ground you know he'd be sitting up there like this
and then obviously let alone that a bar doesn't go from wide to Short you have to bend a bar to do it with a straight bar so the bigger you are the more likely it is single arm is going to work better but that's really the guide we're looking at is having your upper arm perpendicular to the ground and if you can do that with a fixed bar then a fixed bar is fine as well too but most people just to have stuff line up better you know we go Dumbo so that's the stuff that
he was already doing really well didn't really have to coach up a whole lot good two more all right guys just the tip number two something a lot of bodybuilders do is not actually sit when they're doing preacher curls you probably noticed that be they're doing both arms or one arm and I always recommended not sit either and the whole point of that is so you're not at some arbitrary height that that put your upper arm in a position you don't want and the more you use this pad the more you're going to get out
of your biceps and the less other stuff is going to be involved but just get in a position where you have as much upper arm contact so you see lots of big guys too they kind of have their body almost over top of it and again that's so they can have a lot of upper arm on the actual pad so my recommendation if you're doing this at home and you are sitting down at any point in time you'll probably actually get in a little bit better more comfortable position standing and find where you can get
again that's the goal that's what you're thinking about how much upper arm contact can I have and then by standing you'll just be able find the perfect position and not feel like you have to just sit at a certain height that arm there we go great reps now come on mhm again yeah more come on go go go go go finish yep yes sir good come on B ones now keep them the same nice stretch squeeze stick with them now grind through these ones let's go squeeze come on you got two now work for it
come on nothing changes come on one more come on you got it stick with it finish that rep nice incline curl whatever the hell you want to call it so same thing we'll do one or two warmups obviously see how your position it looks but same thing on these once you get locked in I want to make sure that you're I got the seat far in a for so you might be all right here um to just make sure you can get the full extension but just go wherever you can comfortably go back that's where
you want to like don't force that stretch and then the big thing will just be a pause was in that position everything else is the same but if anything maybe half a second longer there than even you have over [Music] there oh yeah so the biggest thing on this one is you're trying to get in a position where you're is going to start with your hand directly above your shoulder so as you're coming to the bottom you're trying to bring your hand right to your shoulder and so then the trick from there is like whatever
feels comfortable so if it feels comfortable kind of Tuck for you it's probably going to feel more comfortable out here either's fine and then honestly to make that happen too obviously because we're on the Smith I've got the safety set down here um I'll always go like a false grip because generally you'll probably feel a little more comfortable like that you know so you can instead of having to try and keep your hand fixed in that position it's going to kind of crank on your wrist all go false and kind of go in this position
that's for bigger guys generally the thing you kind of have to do so you can actually get down in that position and not feel like you're just like stuck on the bar or something like this you know what I mean and from there the rest is pretty straightforward so again just bring that hand straight down we'll try and kind of find your comfortable position and then again bring it as low as you can where you got all your arm Tiss you kind of smashed against each other and then hard contraction all the way to lock
out something to mess around with as you're going so everything looks perfect as you come to the top like almost feel like you're thinking like the same way you would finish like a rope extension so obviously your hands aren't going to move on the bar but as you come up as opposed to just thinking up because at some point you'll start to use a little bit of everything which is fine just really think almost like you're trying to like rip the bar apart and that'll just get a little extra forcing the triceps to lock out
yeah good hands that that way rip that bar apart come on yeah come on good let's go again get fun come on good man same Pace now come on I'm hard rip that bar come on again come on go go go go we got another one come on stick with it now come on hard one more last one come on best one go go go finish finish finish nice yeah come on good smooth now real smooth come on good come on stick with them everything the same now come on yep yep yep got another rep
stick with it let's go come on hard hard hard good Lord good now come on good again these are the go let's go another one come on stick with it stick with it finish finish finish straight set then I'm going to have you drop it um you can literally like set them down we'll go to 50s uh and then we'll do a drop again so we'll do two drops but you set them down between so we go 70 50 30 and then after the 30s I'm going to also have you hold them at the end
for a stretch like an ISO stretch basically so once we actually finish the set all the way back in the stretch and just hold and when you're holding as well too just keep everything tight actually like squeeze the handle hard come on good come on real smooth out another one let's go finish finish finish yep come on keep that pace just a couple qu reps oh [ __ ] last one just a few keep even pretty same Pace same control little pause at the bottom hard squeeze good don't worry about height just contract wherever they
go they go good squeeze one more move it good hold good squeeze tight squeeze tight good man feel like you're reaching them back towards me a little bit there we go squeeze that handle keep holding on you got this come on keep it tight don't relax squeeze that handle hard come on 10 9 8 7 6 5 Flex those triceps four three two one nice so we'll just finish uh overhead on here we'll just mess around cuz half of any type of remotely overhead stuff is just finding a comfortable position we got the 80 foot
long rope so we'll see if that's possible enough for you to kind of just honestly for here they're only going to be slightly above where you were for like the first movement so I'm not I'm not concerned about trying to get anywhere up here just wherever you kind of can comfortably extend while your arm's there and that's it just try and do some work there on most of these probably we'll see how it goes but you probably won't be getting quite to full extension but we just want more of the stretch anyway um and then
we'll super set that with hammers um so I'm just going to have you doing dumbbells just like one at a time so holding both of them but we'll do you know whatever all one arm and then we'll go all through the other arm and then I might have to like do one or two of the last sets of those just with a super set uh to the Rope but start okay position because all I want is that upper arm about perpendicular to the ground so I tend to find if like I like to hold both
of them obviously so you're not doing like a side bendy thing right so you just hold this one kind of resting against the side and generally do all the Reps for this one and then lean over and do all the Reps for that you can always even take a break between arms yeah it's so really again just personal preference D come on good you got three come on don't worry how to go just squeeze good two more come on one more yep got you take about 30 seconds so a little bit of break obviously gone
and then we'll go right there to um just like a rope curls and we'll do like a drop set on that [Music] okay good two more come on two come on yep woo and these will go just not in fancy obvious form just make sure you hit this a little second pause when you're at the top obvious like no tension down here so just kind of stop here second pause and then we'll just do probably two drops drops of here come on come on two let's [Music] go come on two more come on last one
come on three two you can't move good keep going same Pace same control come on good don't worry about it keep it moving come on stretch squeeze good come on couple more the bottom half now right here good come on three to go two last one good that that was good yes sir is that is that a WP and that's a wrap all right guys we'll keep the wrap up as epic as the intro uh that was arm day so that's it uh three exercises each focusing on some quality form taking straight sets far sprinkl
in one or two little extended sets here and that's that enjoy guys till next time
