This exercise is also known as: HALF PART CURLS , 3-PART CURLS, and 3-PART CURLS WITH DUMBBELLS.

MAIN PURPOSE OF THIS EXERCISE: By performing this exercise you will be able to develop and shape the entire biceps area, and that’s what every bodybuilder want to achieve.

This exercise is combination from partial and full range movements.

It is a great exercise to test your level of endurance, and for a biceps pump.

Execution:

  • Take a dumbbell in each hand, and let them hang at arm’s length next to your sides.
  • Curl the weights upward until your forearms are about parallel to the floor.
  • Then lower them to the starting position.
  • Make between 7 to 10 reps from this partial movement.

Then without stopping :

  •  Curl the dumbbells up to the shoulders.
  • Lower the weights down until your forearms are about parallel to the floor.
  • Make between 7 to 10 repetitions from this partial movement.

Then again without stopping :

  • Finish the set by doing 7 to 10 full range dumbbell curls.

Tips:

You can perform this exercise in front of a mirror to assure that you’re doing the exercise right.

When you’ll want to make a biceps pump you can make more sets with different weights according your body strength.

When i was doing a biceps pump(using an incline bench) with this exercise, in the first set i used 10 kg of dumbbells, in second 8 kg of dumbbells and in the third set 6 or 8 kg of dumbbells(same weight in both hands).

For normal training you can use a more heavy dumbbells, according your strength.

You can perform this exercise in standing position, or seated on a flat bench or incline bench.

Written by Daniel Jakov.

3-part curls, 3-PART CURLS, Professional Bodybuilding, Professional Bodybuilding

 

Related:

INCLINE DUMBBELL CURLS

SEATED DUMBBELL CURLS

STANDING DUMBBELL CURLS

3-part curls, 3-PART CURLS, Professional Bodybuilding, Professional Bodybuilding