What I'd like to show you in this issue of building muscle 101's newsletter is how to correctly do the alternate dumbbell biceps curl.
This tip is one that I heard from a bodybuilder talk about back in the late 80's.
If done correctly, this technique can dramatically improve the effectiveness of the seated/standing alternate dumbbell curl.
It is very rare that I see anyone in the gym use this technique to build their biceps. In fact, I've never seen anyone doing this type of training. However, this tip is one that the pro's use in most of their biceps training routines. The next time you take a look at the muscle magazines and see one of the pro bodybuilders biceps routines, take a close look at the way they do the alternate dumbbell curl.
Chances are, they are using the type of technique that I'm going to pass on to you. Now, this is not a major change to the mechanics of the alternate dumbbell curl, it's basically a simple twist that forces the biceps muscle to work just a little bit harder at the point of contraction.
That is, you apply more contraction to the top part of the movement. Let's take a close look.
If you take a look at the illustration below, you will notice the usual up and down motion of the seated alternate dumbbell curl. Take a closer look at the top part of the motion. As you can see the dumbbell stays about parallel to the floor.
Now, suppose you were to slightly tip your pinky finger inward and upward a little. What would happen? Well, the movement would cause that part of the dumbbell to turn inward and upward putting just a little more contractual pressure on the biceps.
Take a look at the illustration below.
As you can see, the dumbbell has moved slightly inward and upward. Lets do a little experiment. Hold your one arm as if you are doing a regular curl. Now move your arm upward as you would if you were holding a dumbbell. Now stop at the top of the movement and tip your pinky finger inward and upward a little. This cause your hand and wrist to move inward and upward a bit. The effect is to add a little more contraction to your biceps.
So the next time your training biceps, try the above technique. Im sure youll feel the difference immediately. Remember, you will have to use lighter weight than your used to but trust me, this little twist will be worth it.
Need a Bit of Help?
Don't know where to start? Don't know which type of program to follow to reach your goals? Confused about what you should be eating? Let me help you. I can help you clear away the confusion and provide you with some expert advice on how to get started or what to do next. Just go to this page here and fill out the online form and hit submit. I'll get back to you as soon as I can (I won't collect your email address or spam you) - Blake
All the best,
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
Home > Workout Tips