WORKOUT TIP: Here’s a great way to add an extra dimension and challenge to your dumbbell bicep curls. Your biceps have two functions, they flex your elbows (like when you’re doing a bicep curl) and they pronate your wrists. Imagine you’re holding on to two ski poles out in front of you (palms facing each other), and then rotate your wrists so that your palms face upwards – that’s pronation. When you do this movement you’ll see and feel your bicep contract. When performing these bicep curls, don’t hold the dumbbells in the center as you normally would, but rather hold them so that your thumbs are hard up against the side of each dumbbell. As you’re doing a curl, because the dumbbells are off-center they will be trying to rotate your wrists inwards (trying to make your palms face each other), so you will need to work against that by trying to pronate your wrists (twist them in the opposite direction). So start the curls with your arms hanging down by your sides, palms facing each other. Start raising the dumbbells by flexing your elbows, at the same time start rotating the dumbbells by pronating your wrists. When your forearms are horizontal, your palms should be facing upwards. As you continue to curl keep pronating your wrists a little bit more so that at the top of the curl, your palms aren’t facing you directly but rather facing a bit outwards away from each other. Give this a try, you’ll notice it’s much more challenging that the way you’ve probably been doing dumbbell bicep curls until now! – Fabian.
Posted on: Sun, 12 Oct 2014 02:10:00 +0000
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