Standing or seated dumbell curls (just a simple tweak that might make many of you see much better gains/results). Most people start in a hammer curl position by the hip and as the dumbell passes the hip they supinate the dumbell so its palms up the rest of the way and the eccentric is done in the exact reverse. Simple enough. Now think to yourself....you reading this right now, where do you grab the dumbell handle yourself? You grab it in one of the easiest places there is to supinate it dont you?....the middle of the handle.
Make the supination as hard as it possibly can be as thats the second function of the biceps anyway, its just not curling upward. How do you do that? By putting the end plate of the dumbell the farthest away from your supination point. From now on with any dumbell curls you do whether strict or cheat dumbell curls, put your thumb and forefinger right against the inside plate as you would with a hammer curl, pressed right up against it. Youll see on the very first rep of how difficult the supination got compared to normal and dont forget ole dante told you this simple tweak 3-6 months down the road when you see bigtime differences in your biceps size ok? Swallow the ego a little bit because you might have to lighten up slightly initially (especially you highly advanced guys who might be using standing dumbell curls for a 20 rep widowmaker exercise<---175lb jamokes this doesnt concern you)
You guys who are curling 70 pound plus dumbells--I would not grab your regular weight and do this---feel your way thru it with 30's, 50's etc and gauge it----its very difficult--I would also suggest wristwraps or wrist straps as neccessary for the individual.
