You acquire dynamic tension in your workout when you perform an exercise by moving through the entire range of motion at a medium or slow pace. You will get the best results if you move through the complete range of motion as slowly as you can. It is a good way to improve strength and stability and can translate to just about any type of exercise because all you are doing is performing your repetitions at a slower pace than you normally would.
Underhand Grip Pullup
The underhand grip pullup, more simply known as a chinup, is a good exercise for strengthening you biceps and forearms, as well as your upper back and core. Start by hanging from a pullup bar with your arms fully extended. As slowly as you can, pull yourself up until your chin is above the bar, then slowly let yourself down. Perform as many reps as you can.
Hammer Curl
The hammer curl is a great exercise for isolating your biceps. It can be performed standing or sitting. Start by standing with your feet hip-width apart holding a dumbbell in each hand. Hold the dumbbells as if you were holding a hammer so your palms are facing inward toward your hips. Slowly lift the dumbbell all the way up to your shoulders, then slowly contract back down. Perform as many reps as you can.
Dumbbell Preacher Curl
The dumbbell preacher curl is similar to the hammer curl but with your palms facing outward. You can perform this exercise one arm at a time or using both at the same time. You can also use an incline bench as a support pad to maximize isolation. Just as with the hammer curl, slowly raise the dumbbell while exhaling, then slowly lower the dumbbell while inhaling. Perform as many reps as you can.
Standing Barbell Curl
Stand with your feet hip-width apart, holding a barbell with an underhand grip. Your hands should be about shoulder-width apart. Slowly curl the barbell up toward your chest while exhaling, then slowly lower the barbell back down while inhaling. Perform as many reps as you can.
Work Schedule and Tips
You should use these exercises to supplement your normal workout routine. Performing one to two sets of each exercise once per week should be sufficient. When you are performing the dumbbell/barbell exercises, use a weight that you can perform eight to 12 reps with. Bear in mind that the amount of weight you can lift for eight to 12 reps under dynamic tension will be less than you can lift at a normal pace.
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