Build Big Arms and Strong Wrists
One of my overall goals is to build my arms up to 20″ cold (no pump).
The way I see it, if you are going to get big, you might as well build strength to go along with it.
And if you are going to be strong, then by all means get as big as you can.
With these things in mind, I give you Scale Weight Curls.
A Scale Weight is a block-shaped weight that is used in industrial settings where scales are used.
These weights are calibrated to specific measurements and have handles so that they can be placed on the scale quickly and easily in order to test that a scale is reading accurately.
How to Perform Scale Weight Curls
Scale Weight Curls can be done like any other curl. They can be done free-standing or braced, and can be done in alternating style or both at the same time.
For me, performing them standing has gotten too easy, so I have been doing them in more of a Preacher Curl style, off my Glute Ham Machine. This allows me to keep the movement more concentrated (although cheating is not completely eliminated).
Also, what I look for is to try to keep my wrist in a neutral position throughout the full range of motion. This strengthens the wrist a bit more.
I can usually get up to 3 extra reps per set if I let my wrist buckle, so once I feel that I am losing my neutral position and breaking into ulnar deviation, I generally just stop the set.
Here is a video showing some recent Scale Weight Curls.
Scale Weight Curls
Scale Weights are somewhat hard to come by, because they are a specialized tool, sort of like anvils, and they can be cheap, but I have been lucky enough to score a couple over the years.
Believe me, the collection of grip tools I have amassed has taken me literally years to develop, tons of time to research, and of course, big expenses in order to build.
If you can’t find Scale Weights, another alternative is to try and curl your Kettlebells. Since the kettlebell handle sits out away from the rest of the bell, they will actually be much tougher to curl, and the weights will drop, but you will still get the Leverage Curl effect.
Still, I like the Scale Weight Curl a little better than Kettlebell Curls, just because I can use a bit more weight to challenge the biceps more, while also challenging my wrists.
To take it even further, you can attempt to curl your Scale Weight or Kettlebll in a supinated position. When you do this, you will have to CRUSH DOWN on the handle BIG TIME, or else you won’t be very successful.
I hope you enjoy this variation of Curls.
For more sinister ideas on how to build crazy arm strength, check out Call to Arms.
All the best in your training,