WOD: Savage Hammer

Eliminate Momentum To Isolate The Bicep Muscle

A little Savage finisher with Dumbbell Preacher Hammer Curls. Finished it with a drop set for that massive pump.

Dumbbell Preacher Hammer Curls with Street Fighter Zangief

Dumbbell Preacher Hammer Curls

The advantage of using a preacher bench is to isolate the momentum of the bicep curl. You need to eliminate the momentum out of the lift. Make the God damn muscle do the work.

If I perform the bicep hammer curls (or regular bicep curls) on the preacher bench I like to keep my torso perpendicular to my bicep. I stretch the pec out so I get a better stretch on the bicep. This works well if you have a tall preacher bench. Even harder to cheat.

If I'm going to do cheat curls I will perform them first and perform them standing up. Use the preacher bench to isolate those damn biceps.

WOD: Savage Hammer 2015-09-24

A. BB Deadlifts: 3 x 4 reps
B. BB Bench Press: 3 x 4 reps
C. Lat Row Machines (dirty 30s): 4 x 10³ reps
D. DB Chest Flyes 3-way superset: 4 x 8³ reps
E. Lat Pulldowns: 5 x 20 reps
F. Dumbbell Preacher Hammer Curls: 4 x 8 reps + drop set (

Stay Savage, my friends.

Category: WOD