1.Warmup

Expanders are the best way to warm up, this way we can warm up the fastenings, biceps and prepare our joints for the workout.

Barbell exercise, standing up, 90 degree angle. Dawid does it every time when working biceps. He used to do it on the Scott bench, where he could use more weight, but it resulted in acute ligament pains. That’s why now he does it standing up, with lighter weights.

Dawid also uses pullups for warmup. But it’s also a fixed element of his normal workout, he does it every second day at the end of workout, 2-3 sets, 30 reps in angle.

Dawid always warms up his wrists very carefully.

2.Let’s begin training

Exercise: Judo belt pronation, once a week, 4 sets, 15 reps.

Judo belt exercise – targeting biceps angle along with lock. Aim for the wrist to stay up during lock, for maximum effect.

Static exercise, performed once a week. Balancing a barbell, starting from hammer grip, ending in arm rotation with wrist supination.

An exercise that Dawid has recently started to like.

Notice that the barbell has more weight at one end. The exercise is devised to train pronating movement while holding a proper angle. More weight at one end of the barbell makes the movement more difficult and creates more pressure in the direction of the pronation.

Exercise using the Mazurenko regulated pulley – also good for training pronation.

Pronation exercise, using the Mazurenko multifunctional machine.

Fundamental exercise on a cumbered bar, indispensable to Dawid’s training. Movement to 90 degrees angle, up to 4 sets.

Biceps exercise using low pulley, hammer grip. Up to 3 series, 15 reps.

Exercise on the Mazurenko regulated pulley, strengthening angles, back and wrists. Also one of Dawid’s basic exercises.

Exercise to aid in pushing strength. Pull weight from starting position towards chest, without using biceps.

Classic fastening exercise using expanders. Movement towards the side, locked bicep angle.

Popular exercise using pulley, pulls toward chest, targeting back.

Dawid trains fastenings on a “mechanic arm”.

IM