I've shown this exercise over and over now

I've shown this exercise over and over now. It's something that I adopted in 2009 when I came back and quad-stomped the competition. I had what I call a deficiency in the arm muscles. So I was really trying to work on the peak. I was looking for something a little more strict. As you know, I kind of go with feel through my workouts. But ideally, with this, this is called the spider curl. Now, I put my chest against the pad here, my chest sits high. So the bottom of my chest is at the top. And what I like to do is a little more strict. It takes all the shoulders and everything out of it. You can't go as heavy with the weight, but I like to use the J-bells which allows me to not hit anything. Little different. I mean, these aren't in every single gym, but luckily they're at my gym. So we're gonna do this exercise. Same thing, 10 or 12 repetitions and really get that contraction. Try not to swing too much and control. So I'm gonna over exaggerate, kind of through the reps and then I'm gonna kind of go through. So still supinating the wrist, you know, your hand goes right through the middle, so it's an even amount of resistance. What I love about the J-bells is you know, your hand goes right through the middle, so it's an even amount of resistance. 10 or 12 reps. Uh, short rest periods, keeping the intensity high. This is probably one of the most suggested workout exercises that I can give for arms because it gives you the isolation, you know, taking the shoulders out, you know, taking the swinging out of it, especially after doing like those heavy sets, the meat and potatoes stuff. This is one of those things that can help shape the arms and of course bring up more definition.