…continued – Biceps

Alternate Dumbbell Curls

This is an excellent bicep exercise that offers an attribute that straight bar curls or curl bar curls can’t match. Alternate Dumbbell Curls allow you to supinate your wrist as you curl. The primary muscles worked are the biceps. Secondary muscles are the forearms and shoulders.

Execution

Alternate Dumbbell Curls should be done standing. Curl the weight up one at a time. Supinate (rotate from palm facing your side to palm facing up) your wrist on the way up. On the way down keep your palms facing up the entire way. One thing about curls that’s important is that at the top of the movement you do not cross the perpendicular plane to the floor. Always keep constant tension on the bicep through the entire movement.

Max-OT Tip:
Max-OT training tries to limit the number of movements involving only 1 arm, 1 leg, etc. These types of exercises are not efficient. You expend almost twice the energy and it takes twice as long when you do these types of exercises. This is why we limit the number of exercises like this.

Straight Bar Cable Curls

Straight Bar Cable Curls are quite an effective movement. Using a cable and a weight stack places constant tension on the biceps. It feels different from regular straight bar curls because of this. Also the stretch and flex technique can be utilized real effectively here. The primary muscles worked are the biceps. Secondary muscles are the forearms and shoulders.

Execution

Grip the bar about half a hand wider than shoulder width. Curl upward until you reach the top of the movement. Make sure that you keep constant tension on the bicep at the top of the movement. This is accomplished by never crossing the perpendicular plane at the top of the exercise. Lower the bar slowly and under control. Stretch and flex at the bottom of the movement.

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