Towel biceps curl

USED IN: Hypertrophy II

SETUP: You'll need to bring two hand towels with you to the gym, if your gym doesn't have them. Grab two dumbbells, and stand them on end so they're vertical instead of horizontal. Wrap a towel around the inside top edge of one, and grab the ends of the towel in one hand. The dumbbell should be cradled securely in the middle of the towel. Do the same with the other dumbbell, and grab the towel ends with your other hand. Now stand with your arms at your sides, holding the ends of the two towels with the dumbbells hanging below.

LIFTING: Keeping your back in its natural position and your entire torso tight (to prevent any movement that'll generate momentum and make the lift easier), pull the weights up as high as you can without moving your upper arms forward.

LOWERING: Slowly lower the weights along the same path.

* Dumbbell clean (not shown)

USED IN: Hypertrophy III

SET-UP: Grab a pair of dumbbells and stand holding them at your sides, your palms facing in. You want your body set in an athletic posture, with feet shoulder-width apart and knees slightly bent.

LIFTING: Dip your knees and hips, as if you were going to jump, then reverse direction, straightening your knees and hips as you come up on your toes and shrug your shoulders. As the weights are moving upward, pull them up with your arms and shoulders so the ends of the dumbbells land on top of your shoulders. It's okay to bend your knees and hips again to dip under the weights and "catch" them. Stand straight again to finish the lift.

LOWERING: Lower the weights to the starting position and set your body for the next rep. Focus on perfect form for each repetition, generating maximum power, rather than trying to get into rhythmic repetitions.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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