Off-Weight Bicep Curls- A Sure Way To Break Through Your Plateau

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To perform the off-weight bicep curl all you are going to need is a dumbbell with weight plates (like a York set). This is due to the unequal distribution of weight on each dumbbell bar. That is why a regular dumbbell can't be used. If you're looking for a nice variation to the bicep curl this is your key

Here is the set up to use the off weigh biceps curl. To set up the off-weight bicep curl. Place a heavier weight on the inside of the dumbbell bar than on the outside of the dumbbell bar. Inside being the part near your pinky, outside the one near your thumb. To explain more clearly. Let's say for example you can curl 35 pounds on each hand. Place 20 lbs on the side of the bar that is facing your pinkie and then place 15 pounds on the part facing your thumbs. This off set of weight is a fantastic variation.

Now how much difference there is between the weights depends on how much you can curl. But always try to keep it at around a five pound difference. That is the optimal weight to use for this exercise.

Here is how to use this bicep technique . To begin. Grip the dumbbell with a hammer grip. By hammer grip I mean your palms should be facing in. Now as you curl the dumbbell slowly twist your pinkie finger towards your shoulder and chest.

What this does is place more emphasis on the bicep peak as you twist your wrists. The bicep is most involved in the middle of the curl and more so in the inside of the bicep. So off-weight bicep curls place maximum pressure at the perfect moment. Meaning the off-weight bicep curl is extremely efficient than the regular bicep curl. It could be a fresh move to help spike some new growth. Especially if you have a hit a plateau with your bicep weight or bicep growth. The off-weight could be a fresh boost.

You can still perform an off-weight dumbbell curl even if you don’t have moveable weights. Just grip the dumbbells not in the middle but on the outside of the dumbbell. Meaning press your thumbs on the weights and just twist your pinkie finger as explained above. It's not as efficient as the proper off-weight bicep curl but it will still offer a fresh stimulation

Add the off-weight bicep curl to your routine and watch your biceps react to this strange method of attack