Dumbbell curls

[BlackCherri]

My bicep size appears to be stuck and I am experimenting with throwing the dumbbell to the outside of the shoulder at the top of the movement when doing bicep curls. This does give me a better pump and I know this activates both heads of the bicep but does it really encourage more size gains than the conventional form?

My tris continue to gain and so my arm measurement has crept just over the 14" mark now, but my bis havent grow appreciably in more than a year. I am apparently doing something wrong here.

 

[SteelWeaver]

throwing the dumbbell

Ooo...eeerrrrhhh! That doesn't sound so good. It's not usually a good idea to "throw" dumbbells around, unless you're discreetly trying to chase the jerk doing bb curls in the squat rack away. Do you mean twisting your wrist at the top?

Heavy e-z bar barbell curls, along with EATING MORE CALORIES THAN YOU BURN are best for size. Shape is mainly genetically determined, though, as far as I know.

 

[BlackCherri]

throwing out = twisting the wrist near the top of the movement so that the palm is facing to the outside of the delt rather than directly towards the delt as in the more conventional form.

It is not a matter of caloric surplus Steel. I've added about 8 lbs of LBM in the last 12 months and considering that I've been at this now for more than 11 years I count that as very good progress.

Thanks for the response Steel.