When people know you workout, they often want to ‘sample’ your results. Guess what body part they want to see?
You got it, your bulging biceps.

So you’d better learn to work them correctly if you want to MAXIMIZE bicep growth.

This video tutorial will show you how to perform your bicep curls with biomechanically optimized form.

Standing alternate dumbbell bicep curls are one of the best exercises to really stimulate bicep growth. You’ll soon have to buy some new t-shirts as your biceps are going to be EXPLODING through your old ones!

I’m currently starting each bicep day with 2 sets of these bad boys before moving on to EZ bar bicep curls.

You’ll need:

  1. Dumbbell Set
  2. Gloves (Optional) I’m not wearing them for this demo but I do in my real workouts

Watch the video then read the instructions below…

(1) Keep your feet about shoulder-width apart providing a sturdy base

(2) Take a firm, COMMANDING grip of the dumbbells

(3) Hold the dumbbells at your side, with your palms facing outward, away from your body. You can supinate if you wish but I feel this takes too much stress of the bicep head at the bottom of the movement.

(4) Allow your torso to be tilted forward

Concentric Part of the Repetition

(5) Take a deep breath in

(6) On exhaling, curl one dumbbell at a time, initiating the rep with the biceps

(7) Now shift your back to an upright position while curling upwards. Don’t hurry this. Notice the smooth motion with which I am executing the rep in the video; I am NOT throwing the weight up with my back. INITIATE the rep with the intended muscle, then allow the body to move fluidly afterwards – that’s Optimized Form.

(8) Fully contract the bicep but do not raise the dumbbell past the point where tension leaves the bicep. It should take 1-2 seconds to get to the top of the movement

Eccentric Part of the Repetition

(9) Start to lower the weight with a slow, controlled motion.

(10) Allow your upper body to fall forward, as is natural for this movement

(11) It should take 2 seconds to lower the weight back to the starting position

(12) Allow this arm to ‘hang’ while you focus on the other arm. Don’t keep tension on this bicep while you work the other one. This prematurely fatigues the biceps, meaning you’ll perform less reps and experience less muscle growth.

(13) Now curl the other arm as in step 6. Alternate back and forth until you reach failure between 8 and 12 reps.

If you can do more than 12 reps, make a note to increase the weight on this set for your next bicep workout.

Massive Biceps Aren’t Far Away When You Do It Right!

Stay Motivated!

Mark McManus

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Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)