Supinating Dumbbell Bicep Curls Benefits Proper Form 1 Tip

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► THE BODY TRANSFORMATION BLUEPRINT • Science-based muscle building and fat loss system: • http://www.BodyTransformationTruth.com • ► REALSCIENCE ATHLETICS • No B.S, premium quality supplements you can trust: • http://www.RealScienceAthletics.com • CONNECT WITH ME • Blog: http://www.SeanNal.com • Instagram: / sean_nalewanyj • Facebook: / seannalewanyjofficial • GET YOUR FREE CUSTOM MEAL PLAN • http://www.SeanNal.com/free-meal-plan... • TAKE MY ONLINE FITNESS QUIZ • http://www.SeanNal.com/quiz-questions... • -------------------------------------------------------------------------------- • Video Summary: • Supinating Dumbbell Bicep Curls: Benefits, Proper Form + 1 Tip • http://www.SeanNal.com/articles/train... • If you really want to build your biceps as effectively as possible and get big arms in the shortest time, it's important to have an understanding of exactly what it is that the biceps actually do. • Most lifters think of the biceps as only performing basic elbow flexion. And while it's true that this is one of the primary functions of the muscle, there's actually a second function they perform as well: forearm supination. This basically just means twisting the forearm until the palm is facing up. • So, if you want to get the very best bicep workout possible and stimulate arm growth in the most efficient way, you should ideally be including a bicep exercise that involves forearm supination as part of your routine. • The best way to accomplish this is by performing supinating dumbbell curls. This is where you simply stand holding a pair of dumbbells with a neutral grip, and then curl them up one arm at a time while twisting your palm toward the ceiling. • Supinating alternating dumbbell curls are pretty simple on the surface, but make sure to employ these 6 additional dumbbell curl tips to get the best results possible... • 6 Supinating Bicep Curl Form Tips: • 1) Keep your shoulders and elbows stationary and don't let them drift too far forward to avoid shifting stress onto the front delts. • 2) Keep your elbows pinned at your sides. • 3) Flex your triceps at the bottom of each rep to fully lengthen your biceps and get the largest possible range of motion. • 4) Maintain a neutral or slightly extended wrist position to take pressure off the wrists and forearms. (Don't curl your wrists up) • 5) Avoid using excessive lower back momentum. • 6) Grip the dumbbell handle at the top rather than right in the middle. This places more force on the biceps through that supinating function. • So, go ahead and include 3 sets per arm of the supinating dumbbell bicep curl as part of your arm workout for 5-7 reps per arm, and also make sure to implement the 6 bicep curl form tips outlined as well for the very best gains.

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