WB has written about the importance of time under tension before and why its so important to us.  Today I’m going to go over something I’ve been doing lately when doing alternating biceps curls.  I had been thinking about how good the pump is when you utilize your time under tension, and it something you can feel when doing things like cable curls.  I wanted to translate it over to free weights so I’ve been doing just that.

The Lift

Lower the dummbell about 45 degrees lower than here and hold it while you do curls with the other hand, then switch.

Not much to it, but basically when doing dumbbell alternating biceps curls, instead of having one hand at rest when lifting with the other, you’re going to lower the weight JUST BEFORE  you reach full rest, essentially keeping tension on your muscles with the arm that is “resting” and doing curls with the other arm.  As you do the negative with the active arm, stop it right before full rest and raise the arm that you had under tension and do your curl as usual.  Think of it kind of the way there is always tension on your arm when you’re doing 21s but there is no rest.  I did 4×12 of these and it gets your arms screaming.

Give them a try next time you train biceps and let us know how you like it.

Trust The Process

-J. Nyx