Work your biceps with Tomasz Szewczyk 09:00 02/13/2014 According to Tomasz Szewczyk, biceps are every armwrestler’s key weapon. In this article we present to you Tomasz’s training and tips – how to work your biceps for strength and prepare them to fight. Not what you were looking for? Search for other text. Warm-up The key to biceps work is warm-up. All armwrestling exercises are quarter-movements (short range), demanding a lot of work. Dumbbell warm-up should be performed with full-range movement. Tomek warms up with 10 – 12 kg weights, 3 – 4 sets. Undergrip bicep curls Elbow on prayer bench. Quarter-movement from straight angle upwards. 5 – 7 sets, increase weights so that you can perform only 2-3 reps in the last sets, maximum weight. Tomek does last se t with 85kg, 2 reps with holding at the end of set. Underhand bicep curls, both hands The best bicep exercise for Tomek – prayer bench combined with regulated pulley. Elbows on the bench. Quarter-movement from straight angle