Fittness LoVer

Exercise Sets/Reps Focus
Standing Alt. Curls 3 x 10-12 The "Pinky Twist"
Hammer Curls 3 x 10-12 Thickness/Width
Concentration Curls 2 x 15 Slow negatives & peak squeeze

Control the "Negative"
Most people drop the weight quickly after the curl. You’re missing out on 50% of the gains.
The Tip: Take 3 seconds to lower the dumbbell.
The Science: The eccentric (lowering) phase causes the most micro-tears in the muscle, which leads to more growth during recovery.