How should you do dumbbell curls for maximum hypertrophy?
You should do them in a variety of ways.
This is your biceps.
(If you actually just waved, you were using your biceps.)
You can do concentration curls against a bench. This really isolates the muscle, and allows you to twist your wrist at the end of the movement, getting a great contraction.
The top of the movement is the hardest. There is minimal tension at the bottom.
No bench? Do them sitting down, with your arm against your thigh.
This is a spider curl with a barbell, but you could easily use dumbbells, too.
The TOP of the movement is hardest. Again, minimal tension at the bottom.
You can do basic seated dumbbell curls, alternating arm by arm.
The middle of the movement is hardest. At the top and bottom, there is minimal tension…but in the middle…oh boy!
You could sit on an incline bench and do them this way.
The bottom-middle of the movement is hardest. At the top, minimal tension.
You could stand up and do preacher curls like this.
The bottom of the movement is hardest. At the top, zero tension.
This way, you’ll get all different parts of the movement, generating tension at the bottom, mid-range and top of the biceps range of motion.
I suggest doing them in the order listed-you get a lot of activation through the first few exercises, then a pump with the mid-range movement, then a stretch with the last few for maximum-and safe-growth.
I can absolutely guarantee that doing four or five of these exercises will get much better results than just doing one of these exercises, even if the number of sets is the same.
You get more sweet gains with the same amount of time and effort.
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