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Dumbbell Curls
The undergrip is the
primary method used to grip the dumbells, but for variation and to add
more stress to the forearms, use an overhand (supinated) grip.
- Press your upper arms against the sides of your
torso to keep them in position throughout the set.
- Use biceps strength to curl the weight in a
semicurcular arc to your chin.
- As the dumbbells reach the halfway point, rotate
the wrists so that your palms are facing upwards (pronation) for the
second half of the workout.
- Powerfully contract your biceps at the finish
position, then slowly lower the bar back to your thighs.
- To intensify the work on your biceps, this exercise
can be done seated.
- You can also alternate dumbell curls, lifting one
weight as the other is coming down. Try these while seated on an incline
bench to rip you a new one!
Hammer Curls
- Press your upper arms
against the sides of your torso to keep them in position throughout the
set.
- Use biceps strength to curl
the weight simultaneously upward and foreward in a semicurcular arc to
shoulder level.
- Powerfully contract your
biceps at the finish position, then slowly lower the bar back at your
sides.
- To intensify the work on
your biceps, this exercise can be done seated.
- If seated, you can
alternate hammer curls.
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