Biceps Peak Workout | Jake Dalton, 2x Olympic Gymnast

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It doesn’t matter if the sun’s out or not, it’s time to work on those arms. Here’s a killer workout from Kaged Muscle Athlete and 2x Olympic Gymnast Jake Dalton to thrash your biceps.
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| 2x Olympic Gymnast Jake Dalton’s Biceps Peak Workout |
1. Superset
a. Standing Biceps Curls: 3 sets, 10-12 reps
b. Seated Incline Biceps Curls: 3 sets, 10-12 reps
2. Standing Cable Curls: 3 sets, 10-12 reps
3. Lying Cable Curls: 3 sets, 10-12 reps
4. V-Bar Cable Hammer Curl: 3 sets, 10-12 reps (dropsets)

| Cable Hammer Curl |
Cable training keeps constant tension on the working muscle, leaving no fiber untouched. When you begin the lift, don’t let your elbows flare out or come forward. Keep those upper arms locked in place. Once the rope is fully curled, separate the ends of the rope and pause for a second before lowering the weight. When the weight is fully lowered and your biceps are stretched, pause for a second before performing the next rep.

Because you’ve already exhausted your biceps doing the first two exercises, you’ll likely have to use less weight than you normally do. There’s never been a cable-hammer-curl lifting competition, so put your focus on the quality of the reps, not the amount of weight you’re lifting.

| 2x Olympic Gymnast Jake Dalton |
A two-time Olympic gymnast, Jake competed in the 2012 and 2016 Summer Games as a member of the U.S. national team. An All-American when he attended the University of Oklahoma, Jake won four individual NCAA championships, including the floor and vault titles in 2011. He was the all-around gold medalist of the Winter Cup Challenge in 2011, and earned a silver medal on floor exercise at the 2013 World Artistic Gymnastics Championships.

Known for his powerful upper body and energetic routines, Jake was an innovator in the sport. A new element on the parallel bars was named after him in the Men’s Gymnastics Code of Points in 2016.

Jake began training in gymnastics when he was only five years old. Now retired from competition, he helps manage the gymnastics club where he trained when he was growing up. An all-around athlete, he now dedicates himself to mentoring others, especially younger gymnasts. “I love helping others achieve their goals, whether it is in gymnastics or fitness,” he says. “I also help out with teaching gymnastics-specific skills at CrossFit camps.”

In his spare time, Jake likes to spend time with his family, going camping and hiking. But though he’s retired from competition, he is still committed to training and testing himself physically. “I always look forward to a good workout and finding new ways to challenge myself,” he says.

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