Dinosaur Arm Training

Hail to the Dinosaurs!

I received an email several days ago from a
reader who wondered why I consider barbell
curls to be a basic, compound exercise.

He said they are an isolation exercise, and
seemed to think that they aren't worth

And you run into many people who think the
same thing.

For example, I spoke at a seminar several
years ago.  One of the attendees was a gym
owner who told me that if someone at his
gym does curls, he "throws them right out
 the door."

I both agree and disagree with that way of

On the one hand, doing a workout that is two
hours of curls and nothing else is ridiculous --
but it's fairly common.

And bunny-style isolation curls are about as
useful an exercise as lifting a small bag of
marshmallows for 10 reps at 10/10/10

But heavy barbell curls are another kind of

A very big, very ferocious kind of animal.

My best in the STRICT barbell curl -- using an
industrial strength, heavy duty easy curl bar --
was 185 for five reps.

And let me repeat -- these were STRICT

Not cheat curls -- not swing curls -- not
reverse grip power cleans -- but strict

You better believe that this involved all of
the muscles in the entire body from head
to toe -- NOT because it was a cheat curl,
but because it was a strict curl with a heavy
barbell, and I had to lock the entire body
and hold everything in position while I
curled the bar.

When you do a heavy strict curl, you try to
lift the weight with a combination of arm,
shoulder and chest power -- even though
your forearms are the only part of your
body that is moving.

That makes heavy curls an important
assistance exercise for the bench press --
and a great exercise for football lineman,
wrestlers, and those who train in judo,
jujitsu or other grappling arts.

A football lineman doesn't make pancakes
on the griddle. He makes them with heavy
curls (along with heavy leg and back work).
Ditto for a wrestler, and trust me, I know
what I'm talking about here. I knocked
several opponents unconscious with hard
throws when I was in high school.

Anyhow, I hope that clears things up.

Bunny curls -- isolation exercise -- and
not worth doing.

Heavy, strict curls -- a basic, compound
exercise -- and well worth doing.

As always, thanks for reading and have a
great day. If you train today, make it a
good one.

Yours in strength,

Brooks Kubik

P.S. My Dinosaur Arm Training course will
teach you how to build some seriously
strong and powerful arms -- and it also
includes a complete, total body workout:

Hard Copy



See the links for our PDF courses at
our products page -- right here:


P.S. 2. My other books and courses -- and
links to all of my Dinosaur Training e-books
on Kindle -- are right here:


P.S. 3. Thought for the Day: "Thinking without
acting is as bad as acting without thinking."
-- Brooks Kubik