This dynamic bicep exercise will put a great stretch on the biceps at the bottom of every rep.
To perform this exercise, you're going to need a pair of dumbbells..something a little bit heavier than you'd normally use for dumbbell curls. I've got a pair of 65's here.
I would recommend watching the video for this one...it's hard to convey momentum in still pictures.
Hold them at your sides.
Take a step forward while taking a backswing with the dumbbells. Your step forward will allow you to get a further backswing of the dumbbells.
This puts your arms behind your body, which is the best stretch position for the biceps.
Now continue the step forward, using the momentum of your step to swing the dumbbells forward and up into a double hammer "curl."
Now, clearly, this isn't a strict curl. The idea here is to use a POWERFUL swing forward from the backswing position to get the dumbbells moving.
This transfer of force occurs in the peak stretch position of the biceps and brachialis.
Because it's a hammer curl position, it's not a full stretch on the biceps, but it's the best position for keeping the biceps from getting TOO much force transferred into them at the stretch.
Now swing the dumbbells down and step forward with the other leg, repeating the process.
This takes a bit of practice to master, but once you get the hang of it, you'll learn how to transfer momentum and get the dumbbells to the top position very effectively.
When you're using a lighter weight, you won't get much out of it...but when you get into a heavier load (I'm using 65's here), you start getting into where you need to bring ALL the muscles on the force chain into play.
Meaning you're not only transferring force through the biceps, you're ALSO trying to curl as hard as you can as well, in order to actually get the weight up.
This is the sweet spot of the exercise.
My first few sets were lighter and I wasn't impressed. But when I increased the weight to the point where I HAD to also get my upper arms to contribute strongly, it really opened my eyes.
It's a great way to challenge the biceps with a unique stretch-focused movement.
Do a "there and back" walk with these, then repeat for 2 to 3 total sets (with rest in between).
After your sets of this, you can do a "normal" exercise like barbell curls...then try going to Levered Goblet Bicep Squats.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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