I just started using these for my biceps curls and tricep curls. I'll explain how to do them doing a curl with a dumbbell, and you can come up with ways to incorporate this into some of your other lifts.
OK. Grab a heavy dumbbell and sit down so that your thighs are about parallel to the floor. Your elbow will rest on the inside of your knee - these are referred to as concentration curls. You are holding the dumbbell near the ground and this is the starting position.
But we are going to focus on lowering the dumbbell. Ready?
Start with your right hand curl. Use your left hand to help raise the dumbbell from the floor, curling it to your cheek. Now let go with your left and and slowly lower the dumbbell to the starting position. Again use the left hand and help curl the dumbbell. Lower. Repeat to exhaustion, then do the same with the left arm.
I then rest about a minute and repeat. Do 2 - 3 sets to exhaustion. In the beginning, limit yourself to a single set.
This allows you to use a heavier dumbbell than usual so your arms really work to handle this. Heavy weights build muscle. You are going to get a great pump. Believe me, this works!
