biceps builder with a dumbbell in each hand and your wrists free to turn
the biceps supinate the forearm as well as bend the elbow, so rotating your
palms up through the rep loads both jobs instead of only one, which a fixed
bar cannot do
each arm carries its own weight, so the stronger one cannot quietly take over
Execution
Stand with a dumbbell in each hand at your sides, palms facing your body, elbows
close to your torso. Brace your trunk.
rotate your palms up as you curl the weights
lower them under control to full arm extension, reversing the rotation
keep your upper arms where they are
pause briefly in the stretched position before the next rep
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep. An elbow supporter tilts your upper arms forward and loads the bottom
hardest.
Purpose
biceps builder with a dumbbell in each hand and your wrists free to turn
the biceps supinate the forearm as well as bend the elbow, so rotating your
palms up through the rep loads both jobs instead of only one, which a fixed
bar cannot do
each arm carries its own weight, so the stronger one cannot quietly take over
Execution
Stand with a dumbbell in each hand at your sides, palms facing your body, elbows
close to your torso. Brace your trunk.
rotate your palms up as you curl the weights
lower them under control to full arm extension, reversing the rotation
keep your upper arms where they are
pause briefly in the stretched position before the next rep
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep. An elbow supporter tilts your upper arms forward and loads the bottom
hardest.