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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • The dumbbell curl.

  • Check out this version of the dumbbell curl.

  • Does it look familiar to you?

  • Because if you're doing your dumbbell curls like this, I promise you, there's more that

  • you could be getting from them.

  • You see, I'm not trying to bash the dumbbell curl.

  • I like the exercise.

  • As a matter of fact, I like it a hell of a lot more than, say, a concentration curl because

  • it's athletic.

  • You're on your feet.

  • But there are some things that are wrong with it.

  • Here's what I don't like.

  • First of all, look what's going on with the non-working arm.

  • If you're doing it in this fashion, at one time one arm is resting.

  • We want to eliminate that.

  • The second thing is: the level of core activation when doing your dumbbell curls this way.

  • I can promise you, I can get you to get more out of your curls if you do it a different

  • way.

  • Finally, I can hide a muscular imbalance, and a strength imbalancethis version

  • of the curlthat I cannot, with what I'm going to propose to you.

  • So we can fix that by just changing how we move the dumbbells.

  • If we move the dumbbells at the same time, as opposed to one at a time, all these issues

  • get fixed.

  • We might have even overlooked this, not realizing the benefits here.

  • If I move the dumbbells together there is no resting moment.

  • The tension is on the bicep from the beginning to the end, and both biceps at the same time.

  • If you know about the benefits of metabolic training we want to make sure that we're accumulating

  • as many metabolites in the muscle at one time.

  • You don’t want to let them escape.

  • That one, little brief period of rest that you're getting on the alternating version

  • is enough to sacrifice the main benefits of the exercise.

  • The next thing we can take care of is the amount of core activation.

  • Remember, I promised you more?

  • You're going to get more by moving the dumbbells together because it's really simple if you

  • think about it.

  • If you're moving just one dumbbell at a timein this case, 30lbs for meall I have

  • to do is control, and prevent 30lbs of momentum from pushing me backward.

  • As I lift that thing up I control, and prevent that.

  • So my core has to contract, and pull me back this way.

  • But when we do them together, that weight just doubled.

  • I now have to control 60lbs that want to push me back.

  • Now my core has to be activated that much more to prevent that.

  • Remember, you never separate the core from any of the exercises that you do.

  • We don’t do that at all, in any of our programs.

  • You want to bring the core into what you do and maximize what it does at every opportunity.

  • Finally, the last thing we can fix here are those muscle imbalances that you're likely

  • creating, and feeding into by doing one arm at a time.

  • If, for instance, your right arm is weaker than your left arm, when you come up you might

  • see one of two things happen.

  • Either one, you have to cheat more to get it up, or number two, you're moving at a much

  • slower pace.

  • You wouldn't be able to tell the pace that arm was moving relative to the other unless

  • the other one was moving with it.

  • So when we can move both dumbbells together we have to work on making sure that they move

  • at the same pace.

  • We can instantly overcome any of the imbalances that we might havethe strength and power

  • imbalancesthat would not show themselves in an alternating version, that are going

  • to force you to see them in a double armed version.

  • Now, there is one other alternative that you can try, and it's the simultaneous alternating

  • curl.

  • So we're going to do them in alternating fashion, but we want to move the dumbbells together,

  • as you see me doing here.

  • The benefits here are very, very similar.

  • If we're talking about the rest period there is no rest, yet again.

  • Both arms are working.

  • One eccentrically, one concentrically, but they're both working at the same time, and

  • none get a chance to just hang out.

  • The second thing is: the imbalances.

  • Again, we have to move these dumbbells at the same speed, and we have to cross through

  • midline at the same time.

  • So we're controlling, and eliminating the imbalances that are fed into doing them one

  • arm at a time while resting.

  • But, when we look at the core we still have the same idea here.

  • While we're still moving two dumbbells we' aren't necessarily having to move the weight

  • of 60, and prevent the weight of 60 from pushing us backward.

  • So you compromise a little bit there, but either way, I like either one of these versions

  • better than the regular standing dumbbell alternating curl.

  • So guys, I want you to check this out, and I want you to try this for yourself because

  • you're going to feel it right from the very first rep.

  • If you've found the video helpful make sure you leave your comments and thumbs up below.

  • Let me know what else you want me to cover and I'll do my best to do that for you.

  • If you're looking for our programs, guys, they're all available over at ATHLEANX.com.

  • We put the science back in strength in every, single one of them.

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  • Check out some of our other related videos.

  • All right, guys.

  • I'll be back here again soon.

  • See you.

What's up, guys?

Subtitles and keywords

A2 BEG US dumbbell curl arm alternating core move

Stop Doing Dumbbell Bicep Curls Like This!

  • 252 2
    daniel   posted on 2017/10/07
Keywords

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