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