Alternate Dumbbell Curl Tip

seated curls


Need to get lean and get ripped for SUMMER? Lose 20, 30 or 50 pounds before summer and gain lean muscle in 3 short months! Take a look at my brand new Summer Tune Up Program and get your body ready for summer! Click here for more information


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. Let’s 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. I’m sure you’ll 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.


Get Lean and Ripped for Summer!

Summer is fast approaching! Do you need to lean up and get ripped? Lose up to 50 pounds of body weight and gain up to 50% more strength before summer! My unique "Summer Tune Up" program is a 4 month system that uses special weight training routines and meal plans designed for one thing...Losing gobs of ugly body fat and building lean, strong muscles.

Regardless if you need to lose 20, 30 or 50 pounds, get strong and build muscle my unique Summer Tune Up Program will work no matter your situation - Whether:

  • You're a complete beginner or advanced trainer!
  • You are female or male!
  • You're young or old!
  • You want to get strong and build / tone lean muscles!

My program will work with any type of equipment including basic home gyms or equipped commercial gyms! Get on my list today and reserve your spot to get your very own Summer Tune Up Program! Hurry...there are limited spots!

Click here to find out more


All the best,

Blake

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