Power Twister Exercise for Biceps

The Power Twister bar is piece of workout equipment produced by Top Fit. The Power Twister is essentially a straight bar roughly 75cm in length with handle grips on both ends. The centre of the bar is a strip of coiled metal that allows it to flex with resistance when bent in any direction.

When used properly, this piece of equipment can work out several upper body muscle groups simultaneously, such as the chest, shoulders, biceps, triceps and back. Isolating the biceps can be tricky, so it is a good idea to educate yourself beforehand.

Bicep Excercise

The standard exercise for the Power Twister is to use your arms and back to bend the ends of the bar downward. The motion is completed by squeezing the handles toward one another with your chest, and then returning the bar to its resting position. This exercise has the elbows pointed outward, away from the body, and works primarily the chest and shoulders.

In order to isolate the biceps, a slight alteration is necessary. Begin the exercise with the elbows pressed up against the body, and start to bend the handles downward. As the tension increases, focus on keeping your forearms pointed forward, and your elbows down at your side. Rather than shifting halfway through to use your chest to complete the flexion, draw your hands toward your body, in a curling motion. You should feel the pressure shift to your inner biceps and forearms. Repeat this motion 10 to 20 times to complete a set.

Advanced Bicep Exercise

For more experienced users, there is a more complex exercise that focuses on bicep training. Rather than gripping the bar overhand, turn your hands over so that your wrists are pointed upward while you hold the bar. With your elbows at your side, concentrate on bending the bar the opposite direction, with the coil flexing downward toward the floor. As you continue, squeeze your biceps and move your hands simultaneously toward your torso, as well as each other. As you finish your curl, your wrists should be near your chest with your thumbs pointed upward. The flexed bar should now be pointed straight out in front of you. Relax the muscles slowly, and return the bar to its resting position. Repeat 10 to 20 times. As with any workout equipment, practice safe habits while performing these exercises.