So you want bigger biceps, but dumbbell curls alone aren’t delivering the results you desire? It’s a familiar story.
How To Do The Four-In-One Curl
Pick a pair of fairly light dumbbells and perform 10 dumbbell curls, followed immediately by 10 partial curls from the bottom of the rep to your belly button, pausing at the top of each rep. Next complete 10 more partial reps, this time covering the top half of the rep from the belly button to your shoulders. Finish with 10 more full reps.
Benefits Of The Four-In-One Curl
Progressive overload, or gradually making an exercise more difficult over time, is a tried-and-tested technique for building strength and muscle. So surely you should work on using heavier dumbbells for your next set of curls? This can work, but adding weight to a lift isn’t the only way to make it more challenging—you can also increase the time the muscle is under tension for.
“It keeps your biceps under tension for 40 reps, since it’s really four exercises in one,” says Kendter.
She recommends starting with “a weight you know you can keep under tension for a prolonged period.” This will be relatively light, but you should still be prepared for your biceps to feel on fire during the final few reps. Play with a few different weights to find one that works for you, and gradually increase it as your strength increases.
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