This is an incredibly simple tip for getting more out of your dumbbell curls...and therefore building bigger biceps.

Literally, the name (Split-Stance Curls) says it all..

Instead of standing with your feet parallel to each other, as is normally done, you're going to do a small split stance, placing one foot a little in front of the other. It just takes one second to do (so I wasn't making that up).

It's VERY simple yet will make a BIG difference in the quality of your curls.

When you do normal curls, the weights end up out in front of your base of support. This is not as much of a big deal with lighter weights, but as you get into heavier loads, your body has to lean back to counterbalance that.

This introduces unproductive body movement into the curl (the "bobbing" effect you often see). It also puts torque directly onto your lower back, which can cause back pain as you curl.

So instead of setting your feet parallel, you're going set up in a short split stance.

Now curl.

If you drop a straight line down from the weights, you can see that they stay inside your base of support, even at the middle of the curl where the dumbbells are furthest from your body. This allows you to keep stable body mechanics, even with heavier weights.

It will also take a LOT of pressure off your lower back, making the curl much more comfortable and productive to perform.

This can also be done with an alternating dumbbell curl style.

Then lower under control (keeping your palm facing forward all the way down to maintain tension on the biceps) then curl up with the other arm.

When using this technique, I recommend alternating which foot is forward in successive sets (e.g. right foot forward in set 1, then left foot forward in set 2). It doesn't make a huge "dealbreaker" difference, but it's always good to keep balance in mind with this kind of technique.

This method is also effective with barbell curls, though having your leg forward at the bottom does mean the bar contacts your thigh before you get full extension.

Bottom line, if you have any issues with body movement, TRY THIS.

Honestly, even if you DON'T have issues, try it, too. It actually feels really good in terms of stabilizing the body, allowing you to get more tension on the biceps during the curl.

Watch the video of this simple technique in action here...

 

 

 

Nick Nilsson
The Mad Scientist of Muscle

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