Hany Rambod's 70 Seconds on FST-7 Seated Alternating Dumbbell Curl
Today Hany Rambod the "Pro Creator" and coach to 15 Olympia titles and counting as of 2015 is featuring approximately 70 seconds on FST-7 tips for seated alternating dumbbell curl.
We use seated dumbbell alternating curls as a foundation movement. Use a controlled pace while avoiding the use of momentum. When you use momentum the tension is removed from the bicep which negates the ability to contract the muscle appropriately through the entire range of motion.
Hany has Jeremy Buendia starting with the arms fully extended at his side and palms facing the body. As Jeremy curls the weight he supinates(turns) the wrist for maximum stretch in the lower portion of the movement and maximum contraction at the peak. As the muscle fibers begin to work harder Hany has Jeremy keep the palms forward for the duration of the movement to increase tension on the bicep.
Add in additional intensity modifiers by finishing the set curling both arms together and adding partial reps when full reps can no longer be achieved. 3 sets x 8-10 reps.
Music track Epic by www.bensound.com