This simple band hack is going to truly maximize the effectiveness of your dumbbells curls and bicep mass...
I honestly can't believe I didn't think of this one a long time ago (and maybe somebody else has) because it's actually facepalm obvious once you see it in action.
You're going to do dumbbell curls with a band for accommodating resistance (harder as you come to the top and stretch the band).
But here's the kicker...you'll step on the band in the middle to anchor it you'll loop the band ends around the dumbbell handles on the PINKY side.
This means as you curl the dumbbells up (keep the palms facing forward), the band ends will be pulling down on the pinky side of the bells, which means you'll have to exert extra force with the pinky side of your hands... which is essentially resistance added isometric supination.
Why do this?
Supination (turning the palm upwards as you curl up) is the other primary function of the biceps muscle (elbow flexion is the main one, of course).
This is a way to add resistance to that supination function while you're doing a curl AND while you're adding accommodating resistance to the exercise.
The result is a monster contraction in the biceps.
It's going to hit them in a way they've never been hit before. It's an eye-opener.
You don't need much weight for this... I'm literally using 25 lb dumbbells and the skinniest band I've got (a purple silicone band from Vector Athletics - use coupon code FITPOWER20 for 20% off).
If that ends up being too much, what I've also done is use a rail in the power rack to loop the bands under.
You could also use two bands and step on them wherever it makes sense for the resistance you need.
The primary takeaway here is to loop the bands on the pinky side of the dumbbells then curl.
If you've got a light band, definitely give this method a try. It's so simple and has a lot of potential really maximize your bicep gains.
I also recommend One and A Quarter Rep Barbell Curls to build bigger biceps.
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