During the peak of his career, Frank Zane had one of the most aesthetic physiques in all of bodybuilding. He may be 79 years old at this point, but even now he is able to keep up with his work in the gym.
When it comes to the golden age of bodybuilding, few had more success that Zane. Not only did he capture three of the elusive Mr. Olympia titles, but he was also the three-time Mr. Universe winner, and held Mr. World and Mr. America titles to boot.
Nowadays Frank has spent close to eight decades on this planet, and is long into retirement, but he has shown time and again that he is still In phenomenal shape. He proved that a few weeks back, when he took to his Instagram while in the gym to share some tips for perfecting the single-arm bicep curl.
“The dumbbell is good because you can pronate or supinate when you’re doing it. So you start out with the dumbbell held in a neutral grip by your side, and as you curl it up, you turn it outwards… and rotate it at the top, which flexes the bicep,” Zane said.
“Now, if you want to, you can lean forward a little bit. You want to do about 8-10 reps, until your biceps get a pump.”
This workout is a good one to get a pump on your arm days, and can work for athletes of any level. Frank offers something that is a little bit unconventional, with a technique that not every trainer would recommend, but when done properly there is little possibility or injury, and the payoff will be solid.
In the last few years, Frank Zane has routinely popped in and out of the public eye, offering some helpful and insightful advice to help improve the training techniques from the past. In fact, just before this post, he shared some more tips about arm training with a dumbbell, by breaking down one of his favorite bicep exercises.
“This puts tension on your biceps right at the top. So you let the dumbbell hang down, and you curl up, and stop at the top and then go down slow,” Zane said.
“You want to develop a rhythm when you’re doing them. Rhythm is what counts… You want to do about 10 reps… It’s a great exercise for peaking.”
It seems like every time Frank Zane shares some of his tips and tricks, it is worth paying attention to and trying out. Of course, with the amount of experience he has under his belt at age 79, it makes sense that he knows what he is talking about.