TRAINING
ALTERNATE DUMBBELL CURLS
“ You have to do this exercise without swinging the dumbbells , and keep your eye on the mirror for correct form .” Morné has found that a slower and steadier pace on alternate dumbbell curls creates a lot more tension , making the muscles work harder than during faster , sloppier reps . He generally does these in an alternating fashion , supinating his hands . “ Start with your palms toward you and turn them upward during the curl for that extra squeeze at the top !” On occasion , Morné uses a seated position for a more isolated power contraction .
Morné ’ s approach to arm training is not to work biceps or triceps after a bigger body part that also engages those muscles . He feels he can ’ t put the most into his arm workouts if they have been affected by other work . “ Arms get plenty of stimulation from chest , back and shoulder workouts , so overtraining them is relatively easy . I train my arms by themselves to start fresh each session , without the interference or overlap of other body parts . I hit arms the day after I have done legs .” Morné gives each body part plenty of recuperation time to recover from workouts . Arms are worked once a week .
“ SLOWER AND STEADIER PACE ON ALTERNATE DUMBBELL CURLS CREATES A LOT MORE TENSION , MAKING THE MUSCLES WORK HARDER THAN FASTER , SLOPPIER REPS .”
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Muscle Evolution