First, I’m going to tell you what trick is, then I’m going to tell you exactly how and why it works. Then I’m going to finish by telling you how to make trick so powerful it’ll blow your mind!

In a nutshell, instead of gripping handle in middle (as is normally taught), grip handle with thumb and forefinger side of your hand pressed up against inside of dumbell plates. There will be a space of several inches between your pinky and other side plates.

To take full advantage of this change in your grip, start curl with your palms facing in to your thighs, otherwise known as a neutral or hammer grip. As you curl up, rotate your forearm so that your palm is facing up at top of movement. You should feel a strong cramping in your biceps.

For pictures demonstrating exactly how to execute this technique go to:

http://www.fitstep.com/Misc/Newsletter-archives/issue7-bicep-tip.htm

Here’s how and why it works:

The biceps muscle has two main functions. The first is flexing elbow (in essence, bringing forearm closer to upper arm like when you bend your arm to scratch your nose). The other function is called supination, which is a biomechanical term for forearm rotation. Supination occurs when you turn your hand from a palms-down position to a palms-up position.

The traditional dumbell curl without forearm rotation addresses flexing function of bicep. Rotating your forearm as you curl dumbell up invokes supination function of bicep, working more of muscle mass of bicep and giving you a stronger contraction.

Holding dumbell off-center essentially adds resistance to supination function of bicep muscle. If you think about it, when you hold your hand in middle of dumbell, two ends are balanced like two identical-weight people on a see-saw. You get very little, if any, resistance on supination.

By holding dumbell off-center, you tip balance of dumbell towards pinky side of your hand. Your bicep must then work against resistance to accomplish supination, adding in more resistance to curl movement.

This resistance translates into more efficient work for bicep and, ultimately, more results for you!

---

The shape of your body is determined by three things: muscle, bone and fat. While there’s really nothing you can do about changing your bone structure, there is a whole lot you can do about muscle and fat. This ratio of muscle to fat is commonly known as your body composition.

And what is fastest way to change your body composition? Weight training. Why is it so effective? Because it builds muscle.

Muscle is key to changing your body. While fat certainly gives your body shape, muscle is what gives you shape you actually WANT!

One of greatest things about muscle is that it burns calories all day long, even when you’re lying on couch. What this means is that more muscle you have, more calories you’ll burn during day and more you’ll be able to eat without gaining weight. Sound interesting? There’s more.

Weight training stimulates your metabolism more than aerobic training such as cycling or walking. This means that you’ll continue to burn calories long AFTER you’ve completed your weight training session. The calorie-burning effect of aerobic training generally declines rapidly once you stop exercise.

Beginning trainers, who are just starting with exercise, are often under impression that they should stay away from weight training because they might gain weight before they start losing it.