Exercise of the Month: Kneeling dumbbell curls

Exercise of the Month: Kneeling dumbbell curls 

No other body part exemplifies strength and muscular development like arms. Big muscular arms are in high demand in gyms across this country. Go to any gym and you will always find somebody training arms. The same cannot be said for legs, as is obvious by the lack of leg development in a lot of men who workout.

To ensure that you are training your arms properly, follow the next four principles.

  • Variety
    Experiment with different workouts. If you're not happy with your progress, try something new.
  • Concentration
    Concentration is the key to using proper form and heavier loads. Both of these factors lead to higher muscular tension, which in turn stimulates muscular growth.
  • Form, not poundage
    The biggest mistake I see people make in the gym is they sacrifice form for weight. First, this does not allow you to effectively target the muscle being worked. Second and perhaps most important, improper technique during any exercise can lead to injury.
  • Work the muscles from all angles
    There are four muscles involved in elbow flexion (as in a dumbbell curl). To train these muscles effectively, you must use a variety of exercises.

One exercise that I think deserves a place in your program is kneeling dumbbell curls. They are performed just like standing dumbbell curls. Be prepared to use less weight than you do with standing dumbbell curls. Kneeling helps keep the body from assisting the movement.