STRENGTH TRAINING

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Single Leg Twisting Dumbbell Curls

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Balance is everything in this combo bicep curl, which combines a one-legged stance with a hammer curl on the upswing and a regular curl on the way down to add a twisting challenge to your bicep workout. By standing on one leg while doing bicep curls you not only train your balance, you also further isolate your biceps because the rest of your body is too busy balancing to assist in curling.

Muscles Worked
Biceps

Starting Position
Stand on your left leg with dumbbells held in front of your thighs in a hammer position, with your palms facing in towards each other and one end of the dumbbells touching the front of your thighs (see Photo 1).

Exercise

  1. From the starting position, lift the dumbbells up in a hammer curl (see Photo 2).
  2. When you reach the top of the hammer curl, twist the dumbbells so that your palms are facing in toward you and slowly lower the dumbbells down in a regular curl (see Photos 3 and 4).
  3. At the bottom of the regular curl, twist the dumbbells back to starting hammer curl position and begin your next curl. Do an entire set of curls on your left leg for your first circuit. On the second circuit do the curls standing on your right leg.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.