An Old excercise with a twist

[bottleneckblooz]

I had an idea a few weeks ago on how I could get a better contraction when doing concentration curls to hit the part of the bicep that gives the peak. I've always found that simply twisting the wrist at the top and squeezing the muscle as most people advocate doesn't work for me. The twisting motion of the wrist is supposed to help contract the bicep, but because there is an equal amount of weight on each side of the dumbell, it's counterweighted, so the bicep doesn't really have to work really hard at all while twisting the wrist.

So I decided to change the dumbell. (Now I work out at home so I have the type of dumbells that you can take apart, not sure if you can do that at a gym. ) I took the dumbell apart and put about twice the weight on one side, in other words, one side of the dumbell had 20lbs, and the other side only had 10lbs. I picked up the weight with the lighter weight on the thumb side of my hand. I usually bring the weight up all the way to the top in a hammer curl position, then at the top, I twist my wrist as much as I can. Since the dumbell isn't counterweighted anymore, your bicep has to work really hard to twist that wrist!
I do this for concentration curls, but I supposed you could also do the same thing for alternate dumbell curls as well.

Anyway, Just thought I'd post this if anyone is looking for a different way to shock the muscle.