So how do you do a waiter curl? Hold a single dumbbell with both palms under the plate. Allow the dumbbell to rest on your palms, and avoid gripping with your fingers. Starting wi ...

Muscle mass starts to decrease 3% to 8% every decade after the age of 30—and it speeds up after 60. This happens for a few ...

Measured by testing your one rep max (1RM), strength refers to the amount of force your muscles can exert, while hypertrophy is about the size of the muscle tissue. While the two aren't mutually ...

There's a good chance your answer is the dumbbell biceps curl. That's a great answer ... The version we're going to focus on here is using the EZ bar. Start by lying back on the bench.

Most movements consist of two phases. During a bicep curl, for example, your muscle shortens as you lift the weight and lengthens as you lower it. But if you don’t spend enough time on the ...

A good general rule of thumb is to rest for two minutes between sets of heavy compound movements, like the trap-bar deadlift and dumbbell row, and 60 seconds between higher-rep isolation and core ...

Concentric movements are when a muscle shortens. For instance, the “up” motion of a bicep curl. Running uphill is also a concentric movement, since the muscles you’re using shorten as you climb.

Zottman curls A) A bicep curl with one dumbbell in each hand—simple ... Dead hang A) Cling to a pull-up bar using arms fully locked and feet unsupported as far as you can manage.

Instinctively, focus is placed on the first part of the repetition, such as in a bicep curl. The thought is that we have accomplished the task at hand once the weight is lifted, but what about the ...

For example, when you perform a bicep curl the biceps will be the agonist as it contracts to produce the movement, while the triceps will be the antagonist as it relaxes to allow the movement to ...