5 Injury Avoidance
To elude the fate of Fux and company, Elssbiay warms up thoroughly before his first set for each body part, and avoids certain exercises, like standing barbell curls, that have a greater propensity for cheating. He’s also aware that most triceps and biceps tendon tears occur when training chest or back, respectively, so he takes special care when working those body parts to use manageable weights in the 10–12-rep range, and always with proper form.
Just as Elssbiay does two types of pushdowns for triceps, he essentially does two kinds of hammer curls for biceps and brachialis. The second is the aforementioned rope curl. The first is done with either dumbbells or a short parallel-grip bar. If he uses dumbbells, he performs them with alternating reps for his left and right arms, curling the working arm up toward the opposite shoulder. Big Ramy’s hammer-centric workouts emphasize his outer biceps and brachialis and bring out arm depth and separation, especially in the crucial rear double biceps shot.