biceps

1 Trick for Bigger Biceps

Coming off of a strong effort in the gym yesterday where you blasted your pecs, it’s time to move on to the body parts you want to grow most: Your arms! If you want biceps peaks comparable to Mt. Olympus’s, you need to try this one grip hack for more gains. Offset Incline Thumb Dumbbell Curls are what you need to try and you’ll be glad you did when you see the results. 

It takes one tiny shift of your hands to unlock a new dimension of difficulty while performing biceps curls. By offsetting your hands, or moving them away from the center of the dumbbell grip, you can evolve the exercise and morph your biceps peaks into biceps mountains.

Why does such a small change elicit big growth? When you offset your hands, you change the weight distribution of the dumbbell. This makes the inside of the weight heavier so your biceps brachii must work harder thus stimulating new growth in the most aesthetically appealing portion of your biceps.

You may not need your rifle once you throw your new guns up after doing this move on the regular.

Additional Benefits:

  • Break through plateaus in biceps peak size.
  • Performing the exercise on an incline bench eliminates bouncing the body or “cheating.”
  • With this technique, you are supinating the forearm which is why you achieve complete stimulation of the bicep for maximal gains.
  • It’s a simple way to elicit new growth.

https://www.youtube.com/watch?v=WYcO4Zsb1HY

How To Do The Offset Incline Thumb Dumbbell Curl:

  • Choose a set of dumbbells.
  • Sit on an incline bench that has been set somewhere between 30 and 45 degrees.
  • Here’s the twist: Slide your hands all the way toward the side of the dumbbell grip that is closest to your thumb.
  • Rotate your palms to face forward while keeping your elbows close to your torso.
  • Keep your upper arms stationary and curl the weights upward contracting your biceps. All movement should occur at your elbow joint.
  • Pull the weights up until your biceps are fully contracted. The dumbbells should be at your shoulder level. Hold for a one count at the top of the movement.
  • Then lower the dumbbells back to full extension, the starting position, in a controlled manner.

Trainer Tips:

  • Keep a slow and controlled pace.
  • Squeeze hard on the contraction.
  • Keep your wrists straight or locked back. No bending the wrist for assistance.
  • Do not allow your elbows to flare out. Keep them close to your body.
  • Fully extend at the elbow before starting your next repetition.
  • Make the exercise more difficult by completing these prone instead of sitting.

–Sarah Chadwell, CPT


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