Brian Yersky - Gunning for Glory

The 2012 National Overall Champ's Arm Workout

“I strive for a nice, constant movement,” he says afterward. “I’m after maximum tension on the muscles. That’s where I see growth.”

His hammer curls aren’t textbook style but arguably just as effective. He holds the dumbbells at his sides to start, palms facing his hips, but instead of bringing the weight forward on its ascent, he brings it in across his torso toward the opposite shoulder on each rep. “I get more of a squeeze in the bi’s when I go cross-body,” he says.

Yersky incorporates high-pulley cable curls, or as he memorably refers to them, headbangers. Snapping D-handles onto the loop at the end of each cable, he takes one in each hand and settles into a staggered stance in the center of the apparatus, elevating his upper arms so they are parallel with the floor. Breathing in, he bends both arms, which immediately tense against the weight. Slowly and under control, he brings the D-handles to within an inch of each ear, then holds the peak contraction for a beat before lowering.

"For a competitor, it’s a unique opportunity to do the front-double-biceps mandatory pose against resistance. I picture that, and I tense my whole body when I’m doing them,” Yersky says.

“Every arm day is different,” he says. “Every week, I switch of between triceps and biceps as the lead. If I do tri’s first, I may start with 21s with my partner instead of standard heavy curls. I’ll also incorporate preacher curls or single-arm preachers. It’s wide open.” 

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