Did you know that simply shifting your grip on a dumbbell can change muscle activation? Using an offset grip—where you hold the dumbbell closer to one side—tips the balance and increases recruitment of specific muscle fibers.

For example, in biceps curls, positioning your hand toward the outer edge of the dumbbell targets the short head of the biceps. Take it up a notch by attaching a PlateMate to the opposite side, further increasing the demand on the medial (inner) head of the biceps.

Here are two arm exercises that use this loading technique to optimize your gains:

1. Seated Twisting Offset-Grip Dumbbell Curl

This variation adds a “twist” to standard arm curls—literally!

How to Perform:

1. Hold a dumbbell with an offset grip (hand positioned toward the outer side).
2. Begin with your hands in a neutral (hammer) grip—palms facing each other.
3. As you curl the weight up, twist your wrists (supinate) so your palms face your shoulders at the top.
4. Reverse the motion to return to the starting position.

Muscles Targeted:

✅ Biceps brachii (especially the short head)
✅ Brachioradialis
✅ Supinator

Bonus: Add a PlateMate to the opposite side of the dumbbell to heighten the challenge!

2. Lying Twisting Offset-Grip Dumbbell Triceps Extension

This triceps extension variation not only works your triceps but also engages the forearm pronators, making it a powerful elbow stability exercise.

How to Perform:

1. Lie on a bench with dumbbells held in a neutral grip (palms facing each other).
2. Lower the weights toward your head like a traditional triceps extension.
3. As you press back up, twist your wrists (pronate) so your palms face forward at the top.
4. Reverse the motion on the way down.

Muscles Targeted:

✅ Triceps brachii
✅ Pronator teres
✅ Pronator quadratus
✅ Anconeus (a small stabilizing muscle behind the elbow)

Again, using a PlateMate on the opposite side enhances the effect!

Reciprocal Pairing for Efficient Training

These two exercises complement each other perfectly, targeting opposing muscle groups (biceps and triceps). Plus, they require minimal equipment—just a pair of dumbbells, a bench, and optionally, PlateMates.

You can incorporate them in:
✔️ Superset fashion with moderate rest intervals (See page 164 of The Elite Trainer for details.)
✔️ Back-to-back with little to no rest for higher intensity (See page 43 of Mass Explosion for programming.)

Make sure to add these exercises to your repertoire for stronger, more well-rounded arms!

The Elite Trainer: Strength Training for the Serious Professional

The Elite Trainer is a synthesis of the very latest thinking in strength training and a comprehensive guide to developing individualized programs for your clients.

Intensity, volume, density, repetitions, sets, tempo, time under tension, rest interval, exercise selection and sequence, load selection, duration, and frequency are all covered in detail in easy-to-understand language. Whether you are a seasoned professional or a beginner, The Elite Trainer provides a wealth of information you can put to use immediately.

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