Still, if you want a great photo showing off your biceps, this exercise is king.Ī post shared by Skip Hill on at 11:08am PDTĪrnold made these famous in Pumping Iron and my training partner and I performed these for every calf workout in the 80s while I was still in high school. This exercise was replaced by numerous curl machines that allowed for the same type of angle, but the trainee could use more weight and work both arms at the same time. I think I realized early on that this exercise provided little to no growth and I was only doing them because I saw Arnold doing them and his arms were huge. It may well have been when I was doing them 30 years ago. I can’t recall the last time I have seen this exercise performed. No one seems to want advice no matter how experienced the person is who is giving the advice. I would love to offer to correct the person performing this movement incorrectly, but we all know that these days everyone is an expert.
The “new” version looks more like a dumbbell curl because the arm is not parallel to the floor, but instead hanging down so much that the biceps ends up doing more of the work. I will see this movement being performed on occasion these days, but more a bastardized kickback than the original version. I recall thinking as a young teenager that my rear delt hurt more by the end of a set of kickbacks than my triceps did. This exercise was more of a rear-delt movement because it may have involved more work from the rear delt to stabilize the arm rather than the actual work done for the triceps. Just as there are things we do today that will not be done in 20 years (occlusion training and using bands and chains are at the top of my list), these seven exercises used to be staples in everyone’s training protocol “back in the day.” #whatoldpeoplesay Sly suggests 3 sets of 10 reps but knowing how extremist he is, he was probably doing a lot more of this.I’m going to date myself with this one, but if you have been training as long as I have, you have seen a lot of things come and go over the years. Sylvester Stallone uses Broomstick Twist on a 45 degree incline bench and swears by them saying that he used “this beauty for years” that gave him “the best abs” of his life and “really helped” him getting “chiseled for Rambo II and Rambo III”. Fitness model Rob Riches suggests doing it: 50-100 as many repetitions as you can manage but always in a controlling manner.īroomstick Side Bend Adrian Bryant suggests doing it: 1 to 4 times a day 12 consecutive reps per side. The controlled manner is still very much effective. Just like in the video, I prefer to move my head all along for the seated version. Nick Nilsson – the Mad Scientist of Muscle – suggest doing: 1 or 2 sets of 15 to 30 reps after every workout ideally. The controlling manner and the squeezing at the end of the rep are also wonderful implements to make this exercise efficient.
Lifting the opposite heel is actually a very good idea, I also do it when I do the seated version of this exercise. For me, it seem that the following broomstick exercises are a fine add to my workout since I have some lower back and hip problems. But if it’s good for Arnold Schwarzenegger and Sylvester Stallone it might be good for you. Arnold Schwarzenegger doing Seated Broomstick Twists.īroomstick twist is a controversial and polarizing exercise.
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