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@tienlamaff.2401: #tienne

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Tuesday 30 June 2026 00:05:25 GMT
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This setup is a MONSTER on your biceps... it's a Kettlebell-Hanging Band Curl (if you don't have kettlebells, you can also thread the bands through the center holes of weight plates). The hanging kettlebells give you immediate tension in the peak stretch position of the biceps (arms behind the body, elbows extended, like incline curls), which solves one of the big issues with band curls of not getting much tension at the start. Then, because of the way the kettlebells are hanging from the bands, you KEEP getting tension as you curl up AND you get even stronger tension as you curl up and around into the top position. I'm using a pair of moderately thick bands with the ends looped onto a bar set in the rack. You don't necessarily need to use the rack for this... can literally be anything that you can loop the band ends onto to hook them. Then I have the other ends pulled through the handles of the kettlebells (30's). I show a close up of this setup at the end of the video. (optional) I'm also using a pair of Fat Gripz as band handles. You can definitely grip right onto the bands, if you want, but I like using band handles better. The company that makes the bands I'm using @vectorathlete also sells band handles that work great for this (use code FITPOWER20 to get 20% off if you decide to order from them). I've also tested this setup holding dumbbells in my hands but I actually didn't like it as much. Facing away really hits the stretch hard. You can also turn around and face towards the bands to focus even more on the contracted position. The bands get pulled towards your face. I just did one hard set each way and my biceps were DONE. #bicepcurls #dumbbellcurls #bicepexercise #inclinecurls #nicknilsson
This setup is a MONSTER on your biceps... it's a Kettlebell-Hanging Band Curl (if you don't have kettlebells, you can also thread the bands through the center holes of weight plates). The hanging kettlebells give you immediate tension in the peak stretch position of the biceps (arms behind the body, elbows extended, like incline curls), which solves one of the big issues with band curls of not getting much tension at the start. Then, because of the way the kettlebells are hanging from the bands, you KEEP getting tension as you curl up AND you get even stronger tension as you curl up and around into the top position. I'm using a pair of moderately thick bands with the ends looped onto a bar set in the rack. You don't necessarily need to use the rack for this... can literally be anything that you can loop the band ends onto to hook them. Then I have the other ends pulled through the handles of the kettlebells (30's). I show a close up of this setup at the end of the video. (optional) I'm also using a pair of Fat Gripz as band handles. You can definitely grip right onto the bands, if you want, but I like using band handles better. The company that makes the bands I'm using @vectorathlete also sells band handles that work great for this (use code FITPOWER20 to get 20% off if you decide to order from them). I've also tested this setup holding dumbbells in my hands but I actually didn't like it as much. Facing away really hits the stretch hard. You can also turn around and face towards the bands to focus even more on the contracted position. The bands get pulled towards your face. I just did one hard set each way and my biceps were DONE. #bicepcurls #dumbbellcurls #bicepexercise #inclinecurls #nicknilsson
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