bicep isolation with excellent stretch in the bottom position
allows wrist rotation for optimal joint positioning
high tension in lengthened position when using elbow support
Execution
Stand with dumbbells in hand at your sides, palms facing your body. Position
your elbows close to your torso.
supinate your wrists (rotate palms forward) as you curl the weights up
control the weight on the way down, allowing a full stretch at the bottom
pause briefly in the stretched position before initiating the next rep
let your elbows drift slightly forward as the weight gets heavier
maintain tension throughout the movement, especially in the stretched position
When the weight gets heavy, use body momentum to cheat the dumbbells up. Focus
on controlling the negative portion of the rep. For maximum stretch, use an
elbow supporter and tilt your arms toward the sky, or perform on an incline
bench.
Purpose
bicep isolation with excellent stretch in the bottom position
allows wrist rotation for optimal joint positioning
high tension in lengthened position when using elbow support
Execution
Stand with dumbbells in hand at your sides, palms facing your body. Position
your elbows close to your torso.
supinate your wrists (rotate palms forward) as you curl the weights up
control the weight on the way down, allowing a full stretch at the bottom
pause briefly in the stretched position before initiating the next rep
let your elbows drift slightly forward as the weight gets heavier
maintain tension throughout the movement, especially in the stretched position
When the weight gets heavy, use body momentum to cheat the dumbbells up. Focus
on controlling the negative portion of the rep. For maximum stretch, use an
elbow supporter and tilt your arms toward the sky, or perform on an incline
bench.