Stop Doing Dumbbell Bicep Curls Like This!
ฝัง
- เผยแพร่เมื่อ 18 พ.ค. 2024
- Dumbbell bicep curls are one of the most popular biceps exercises performed in the gym or at home. The problem is, it is also one of those arm exercises that is most commonly performed wrong. In this video, I’m going to show you the best way to do the standing dumbbell curl for bigger biceps and some other added benefits you may not have been aware of.
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First we need to start by looking at what is not optimal about the standing alternating dumbbell curl. When you alternate your arms during the reps you have a period where one of the arms is resting. This is taking the tension off of the biceps for the 2-3 seconds that it takes to perform the rep on the other arm. If you are training for metabolic hypertrophy, this brief period of rest is enough to sap all of the benefits of that form of training and is therefore something you want to avoid.
The next thing is that by alternating your arms during the movement you are sacrificing a great deal of core involvement that you could be getting by not doing this. Think about it. When you curl the weight up, the momentum of the load wants to tilt you backwards and make you lean back with the weight. The only thing that helps you to prevent this is the stabilization and contraction of your abs and core to not let that happen.
If the load that you are lifting is in just one hand, you will only be having to control half of the weight. In this example I am curling 30 pound dumbbells. My core will only have to contract hard enough to control the thirty pounds. If on the other hand I lift the two dumbbells at the same time, then I will have to work that much harder in order to control the 60 combined pounds that are in my hands.
Finally, there are often times many muscle imbalances that are developed by performing your dumbbell bicep curls in alternating fashion. If you are training for strength but one side is weaker than the other you might see that your arm struggles more to get to the top. At the same time, you might find that you simply cannot move the weight at the same speed that you can on your stronger, more powerful arm. Both of these are problems but not easily seen when you are doing them one arm at a time.
If on the other hand you switched to the simultaneous standing dumbbell curl you would notice right away when the imbalance exists. Simply watching as one dumbbell was curled faster and more unevenly than your weaker side would give you instant feedback that you needed to correct the strength imbalance. Forcing the dumbbells to move together is a great way to overcome whatever disparity exists and even out the development of your biceps.
The same goes for the tension problem. By forcing the dumbbells to move together, there is constant tension on both biceps throughout the entire exercise. This makes for a move more capable of creating hypertrophy and for getting those biceps of yours bigger. Finally, the core becomes instantly more active and responsible for holding you steady when you switch to the double arm movement.
Now you can do one other alternative and that is to alternate the direction of the arms during the movement but to make sure you are doing them at the same time yet again. Here you get the same benefits of the tension and imbalance correction but you sacrifice a bit still on the demand of the abs since only one dumbbell is moving up at a time. In fact, you might cancel out the demand a bit because the other is counterbalancing and moving in the opposite direction.
Either way, the standing dumbbell curl is best done when not alternating the arms while performing it. Now don’t get me wrong, even performed this way you are going to get better results than a much more non athletic bicep exercise like the concentration curl which has you sitting down for the entire movement. If you want to look like an athlete you need to train like one, and that means training on your feet at every opportunity. You can get our entire workout program that will help you to build not just big biceps but your entire body at athleanx.com and getting the ATHLEAN-X Training System.
For more videos on how to build big biceps and the best bicep exercises for getting results, be sure to subscribe to our channel here on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
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Hi Geoff working out 20 years now weigh around 86kg diet is always good any tips on getting more shredded but staying roughly the same weight??
Even better still. Do reps like this and when muscles fatigued, then go to alternative
Hello, i had a distal bicep tendon rupture, separated from the bone. I got surgery. Can i do this excercice again? Its a few years ago but i want to go back to the gym....
Yes! I'm in the contest. Be great to win
I do 25 one arm 25 the other then another 4 times is that fine
When Jeff winks at people he uses both eyes to prevent muscle imbalance
Pineapple coke76 that’s called blinking my friend
@@MCee97 That's the joke, my friend
😂😂😂
Pineapple coke76 underrated comment
FaF- Funny as Fuck !
Damn those biceps looks like they're about to explode
Its like they are filled with water
@@rdu239 they must be solid as rock
@josetogan Why does it have to be steroids? Couldn't it be that he worked very hard for em
@josetogan lol
@josetogan nope
His biceps will escape his arms one day
😂😂😂😂😂
They'll turn into 2 more Jeffs
@@johnwayne4452 wtf
John Wayne battyman
Its like there is a mouse inside his biceps
Extra bonus to doing them both at once: The sets take up half as much time!
JackgarPrime yooo
Big brain 🧠
That’s not true because you should include recovery time which is the same for both arms, one at a time will cost you an extra 30 seconds at the most.
If you do dumbell curls with single arm,we are hitting the obliques and a little upper pecs. (If the weight is heavy enough)
@@Abcdefghijk2000 Soooo, both is faster. Small brain bud
The variation of dumbbells is extremely useful for a small person like me th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
At this point I'm convinced Jeff chews his food with both cheeks to prevent muscle imbalance
10.000 Subs With No Videos it's proven he wipes with both hands
Wait thats not normal?!?!?!
Made my day
What the fuck does chew with both cheeks mean
He brushes his teeth with both arms, cleans his ears simultaneously, uses both arms when he wipes his arse etc. To prevent imbalances 😂.
2:27 generally its the left arm that's weaker in single men
HAH I'm a lefty. Not politically but with arm dominance
Well I'm left handed
I’m left handed by I use my right for some reason
nah left hand does the work and right hand is using the mouse
My left arm is stronger
I have DONE THIS in the gym.
And let me tell you.
You feel it immediately.
And the burn here, versus the standard alternating curls, is night and day.
How many times a week should I do, what’s the max?
@@hassooonnn6504 for smaller muscles, like biceps is 8-12 sets per week.
Shredder1997 thank you
Shredder1997 how do I know how much to do and how much is a set
@@doza1996 Remember that youre also doing your biceps while youre doing back
Bet each of his bicep has its own house ,youtube channel, best cars and women
You made my day with that comment 🤣🤣🤣
🤣🤣🤣🤣
Nekit The Slayer a bicep has a better life than I do
Jeff: Are you breathing like this? Well stop breathing.
To Train like an Athlete you need to breathe like an Athlete.
Exactly!!! Fuk this vids
Mediocre Joker well fuck you then
@@AhmadMarwanFerri
Correct, jeff is giving out all this information for free.
Breathing is killing your gains.
who else is coming from his best biceps exercises video and is confused? What is the best variation now
Me: "please don't say do em both at the same time"
Jeff: yup
Am I the only one who thinks that Jeff has the best looking biceps ever??!!
Abe The Egyptian Pharaoh he's got the best body ever. Tone decent size and functional with endurance. GG
I want his arm physique so bad
JMerlan me too lol. Work hard and you'll achieve what you wish for bud!
Deven Branch his haircut too, damn it's clean as fuck!
Well he's very intelligent on the matter of fitness in general, in my opinion he has the best natural athlete. There are people who can look more shredded than Jeff in a SHORT period of time like contest prep, but Jeff looks godly year round.
Here is Jeff, our gains watchful guardian and our health protector. A true hero, not the hero we deserve, but most certainly the one we need!
>gains watchful guardian
>not watchful gains guardian
you blew it
Jeff knows more than anyone. Only person I take advice from. Everything I’ve ever tried has worked. Thank you Jeff. You’re the man!!
Love all the videos, I have been lifting for 20 years all styles and now at 50, I have decided to change a lot of what I have probably been doing incorrectly. I love working on my core and obliques for the last two years solid but it stopped improving. My diet is solid that's always first. So six weeks ago I came across your channel and changed everything and it's been great. I try and use all your techniques in my home and limited gym. High rep counts, slower controlled reps, and much much lighter weight. I am finally getting sore again when I work out so I know things are different and working. I do have a medical issue that keeps me from reaching what I call perfect, which sucks because of the amount of time and energy and focus I put in to be the best, I seem to never be able to reach. However, I feel comfortable with my shirt off at the beach or anytime and there were years where that was never going to happen. Thanks for the channel, videos, and suggestions.
The last time I was this early, Jesse was still eating gummy bears
Ryan Calderon Why has he stopped? :(
Jesse's gummy bears he only burned enough calories for one
Also, when you're in your late forties, there is nothing wrong with cheating to get it up.
I read it as "Jesus was still eating gummy bears." It confused the hell out of me.
His biceps are bigger than My legs....
Joel Hjert 😂😂
Joel Hjert 😂😂😂
But not what's between your legs?
his arm is bigger than my torso.
Joel Hjert his arms are 17.5 inches
His biceps come out by themselves on Saturday nights and they often return home in high spirits!
Just mentally seeing this guy work out , when you are really out of shape lol feels like wow I got a lot of work to do
A year is quite some time to do a lot of work, so did you?
@@Sam-ko8mt he was working on burgers
@@johnclarke2505 bruh
@@Sam-ko8mt 2 years now lol
But does this stop the train in GTA?
samazonz rill bill no
You're going to have to call Chuck Norris for that
THE TRAIN NEVER STOPS.
of course it does.rewatch.
samazonz rill bill no but it allows you to follow it
Next video: stop walking like this
5 top ways to never fart in the gym
KING Rawr He’ll show you to WALK THIS WAAAAAAAY
KING Rawr lol bro you haven't uploaded Ina while
KING DEVIN i know i got really sick and stopped working out im slowly recovering
KING Rawr feel better !
They're like a baby's head!
no, baby heads are like his biceps
Brilliant
@@f.ckemweball3000 the same size
lmao
Hey man. I love your channel. I was injured on the job and once I can get back in the gym, I will benefit greatly from what I have learned on your channel. Thank you for investing in the fitness community with practical and insightful training techniques. You are a priceless resource.
This was literally me last night. Thanks for making these videos. I totally feel like I'm on the right track
Every time I watch your videos I find out that I've been doing it wrong. Thank you for educating me on how to get the most out of my workouts 💪
I do the "simultaneous alternating curl" with resistance band i feel the burn pretty good
Jesus everytime I watch a video by Jeff I feel bad for being lazy
And you should
compared to him.i'm a fat lazy shithead...did I mention ignorant??
#CantRelate ☺👍
Are you kidding me? Jeff is like the inspiration for all natural Lifters. He says the truth while steroid users popularize methods that are beneficial ONLY for steroid users and not much for natural lifters. All that isolation obsession and light weight constant tension 40 reps bullS*** came from steroid users (because their tendons are not as strong as their muscles)
Health And Physique reply to the wrong person?
Wow, Jeff. What a major eye-opener after doing biceps-curls wrong for 35 years. Thanks for the great advice, as always. 👍🏻
I have tried both of these and the difference was amazing. I have been following Jeff for a year now and I absolutely love the difference and the education I have gotten from his channel
A very generous man with his scholastic and applied knowledge.
Give a tour of your gym
I started doing this because it was faster to count the reps for both arms rather than alternately.
Yeah, exactly.
Less is more. These are done quickly, so you don't have to really be in the mood to do them. It's easier to just do them consistently, plus it's better, so win-win
the only coach on TH-cam I would follow...
Jeff you the man! thanks for these free gems
Nice to know Jeff, and I are on the same page. I started going this a few months ago, just to try something new. When doing both arms at the same time, it really forces me to steady myself more. It also works, or bombs both biceps, giving better gains to my weaker arm, and side.
i only have one dumbell
I only have half of a dumbell
Same, I only have enough plates to make one dumbbell heavy enough.. I think, however, it will eliminate the resting period unless you're swapping hands each rep, lol
@Bamboo Training you get it yet?
pissapalli ye i have one only too so i use milk carton jug for my other
One's better imo. Your core's gonna work harder to keep u upright
Awesome tips as usual. I've improved most of my forms from watching your videos
So simple, so obvious but also overlooked. Thanks Jeff!
You are awesome.
Seeing a demonstration of what you’re explaining, makes so much sense. Thanks a million 👍🏾
What's Raymond's favourite lift?
Deadlifts!
SouthAmerican_kid 14 yoo bro
SouthAmerican_kid 14 he don't have a favorite lift. The lifts favorite him
😂
Exercises Raymond likes:
- Deadlifts
- Dead arm hangs
- Mummy kicks
- Dead bug
Exercises Raymond hates:
- Skull crushers
Exercises Jeff proscribes Raymond:
- Leg curls
- Upright rows
- Behind the neck press
- Chest flys
Gotem
Why every time I look it his video
It feels like doing something wrong for years lol thanks bro!
Been doing them the traditional way since as long as I can remember. I've already tried doing them your way and I can honestly say that it works much better! Thanks Jeff, and I will buy one of your programs as soon as I have the money 💰
Makes alot of sense. I'll do it this way from now on. I'm right handed but I curl the left faster.
I'm similar. While I can write with both, I just use my right out of convenience. But my left arm definitely has more muscle mass and strength in it, so I need to take steps to bring my right arm into alignment with the left.
Great video. Prior to this I actually thought it would be more effective to do them individually than together. This actually saves a little time doing them simultaneously and I never even considered the core aspect of it. Thanks Jeff
If you want to know how to do an exercise correctly. Just type for ATHLEAN-X
Stop Doing ( exercise's name ) Like This!
Crazy how far u came on TH-cam..I've been watching your videos since 2013-14...This is the real deal info !!
I'm very grateful for your videos Jeff! Definitely trying this on Friday
Jeff, could you do a video about scoliosis and lat imbalance please?
I'm doing lots of athletics (shot put, javelin throw, discus throw) so my right back is much stronger than my left.
Every video I watch I learn more.
thank you, your channel is always the best, mind muscle connection keeping the core in-gauged, everything you talk about is exactly what i need
Thank you for your valuable advices Jeff...
Use me Next Time Bro
Jeff Cavaliere's Marker I miss you
Jeff Cavaliere's Marker lmao
Lmao
Sub
Lmao
Thanks for the information Jeff, I preferred the second exercise because if you curl both at the same time, you'd probably be just as well doing barbell curls instead. I usually finish my biceps off with individual Dumbbells to muscle fatigue so this was an important video. I will definitely be changing to option 2 from now on. Thanks again dude, u da man
Jeff, thank you for these video's! They are very simple and very Informative! They have helped me trim the garbage and work specific muscles that I'm trying too. The results are soon to come. But, I'm feeling great and a lot less strain!
So again, thank you!! Keep it up. Please?
Probably the best fitness trainer I've ever seen💪 great going Jeff keep on motivating people like the way you do👍
Leg sore in 6 bodyweight edition ? I'm actually curious what can Jeff bring us with this
Gaboumachine44 straight 6 minutes of squats
You can't train your legs properly with your bodyweight alone. Those massive muscle groups carry your body around everyday, you gotta have additional weight to train them and make them stronger.
Hyaku Juu yeah I know... that's why I said I'm curious to see if Jeff can bring us an effective bodyweight workout
Hyaku Juu you can definitely do a leg workout with your body weight... Now some dynamic warmup sprints squats box jumps and some running football drills... I remember when I trained football after 40 minutes of drills trainer's prepared for us I falled on the ground on back pedal drill...it's definetly different than weight lifting but still good workout
That’s not true. I train with Jeff’s A|P|EX style using only my bodyweight with exercises he has featured on his channel. For example, I would do Levitation Squats, Slick Floor Bridge Curls, Forward Lunge to Step Up, Single Leg Heel Touch Squats, and finish with Single Leg Landmines. And I’m pretty sore the next day
I hate when people squat in the curl rack.
I hate when people squat in the curl rack
If there are people wanting to squat, you're right. But if there's another open one, who gives a shit. Someone can still go and shut. There's no place else to do heavy barbell curl. You can use the EZ bar but it's not the same
that shit doesn't happen at my gym.
Randeep Kang 😂😂
ikr!!!
All kinds of respect to you Jeff. Your vids are presented with just the right amount of anatomy and physiology without pretension. Articulate and backed up with a physique that shows results. I certainly have benefited from them, and have inserted them into my w/o routine. Thanks for the wise, yet salt-of-the-earth instruction. Just subbed. 🐾✌
This is definitely a game changer. I will be doing this from here on out. Thank you
Gold. Had to drop 2.5kg per arm to get through same amount of reps I do when curling each arm separately.
Jeff my man, you are the greatest. It's always great to hear from someone who scientifically backs their shit up and doesn't just use personal experience for everything.
BASED
Good audio, fast paced.
Good science
Balance is promoted
This is healed
Thank you!
This has just changed my basic bicep routine. Thanks Jeff. 👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾
I started doing my bicep curls like this last week, and wow. Simply wow. I am immediately feeling the difference and a couple to a few days later, I'm seeing the difference. So fast!
BS biceps size won't increase in a couple of days!
@@aj7907 yeah agreed I'm new to biceps is 2-3 weeks a good time to start seeing results? 😎👍
@@kingadjust6201 6 months atleast
@@aj7907 he didnt say they got bigger lol, he said he felt a difference, and you can feel a difference in a couple of days if you do an exercise better
@@aj7907 He said he felt the difference, kid. Read it again.
Jeff’s biceps are soooo round it looks like a smooth frozen jelly
thank you for teaching me so much Jeff!
Thank you for showing me my wrong doings so that I’m able to fix my mistakes and increase my gains 💪
Your arms are not truly resting during alternating bicep curl, your still gripping the weight forearm and grip strength are still worked, and keeping the arm slightly bent still keeps weight in the unwoked bicep so its still TUT.
Alternating seated curls have improved my bicep size and strength massivly.
Im 50 now and have only been training a year, biceps started at 10kg now im at 22kg 6 reps max, 20kg 8 reps.💪🏼
But ive always respected jeffs advice.👍🏻
doing any kind of bicep curl would work, doesn't mean there isn't a variation that is more effective
I started doing both arms at once a few months ago, glad to know I’m doing it right now 😂
This is the starting exercise of my new routine. Thanks, subscribed.
I was just doing my curls like this when I decided to watch a video to see if this was proper, and good thing I did. Just did another set the better way and can already tell there is a huge difference. Thanks for the knowledge.
What if I’m doing both at the same time and my left arm gets to failure and my right arm can still do 3 more reps?
It would be great to see a much more in-depth video about positive nitrogen balance and bodyrecomposition! I would love that and I think many others would as well!
Great video. Thanks for the awesome info. Keep up the great work.
Honestly my favorite TH-camr, even though his video titles always look like clickbait. Love you Jeff, keep it up man!
Hey Jeff, if I overtrain could I compensate by overeating and oversleeping?
Rather overtrain than undergain 😎
What if we like using a bar instead of dumbbells?
The alternating curls is badass. It's hard but I love it. Thanks man.
Just started doing curls two days ago thank you for the reminder it going to help a lot.
Hey Jeff I've always done curls with my arms pointing straight at my sides curling up into my chest, I noticed you have them angled outwards and curl in does that make a difference?
Over The Spectrum still looking for an answer, and glad you asked the question. I'm commenting for future reference
Hector C so you do curls the same way I do then?
Yeah that's the way I always thought they should be done. My guess is that because it puts your arm at an angle in which it makes your pinky come up like a bit of twist motion and somehow hits the bicep better? I remember from somewhere that the pinky up motion is what helped Arnold get sick biceps (he said it himself) buuuuuuut I would like some confirmation from anyone who reads this question haha
In my opinion it allows for a better range of motion, and the supenation that Hector C mentioned
true true. Jeff does curls the same way when he is lying on an inclined Bench- So I am guessing it is a better way. Still A video explaining it further Vs. other curling methods like Over the Spectrum mentioned would be interesting!
Jeff go on the Joe rogan podcast
Tyler Osborn was just thinking this this morning
Lifting is cool, but have you ever done DMT -Joe
yes pleez
You want him to sink so low that he ends up on that useless shills podcast?
Joe is a shill piece of shit
I REALLY enjoy your channel !
You give tips, knowledge and science to back it up. Keep uo the great work.
Thank you
WOW. This video was very helpful.
Guys I'm curious,what's your workout routine from Monday to Friday cause idk what body parts to target on certain days and I need ideas
Monday chest and triceps
Tuesday back and bicep
Wednesday shoulders and traps
Thursday legs
Friday chest and triceps
Saturday's back and biceps
Sunday shoulders and traps
raul trinidad I do chest/shoulders/triceps one day, back and biceps another day and legs on the last day. I do each muscle group 1-2 times a week so that I'm working out 3-6 times a week.
This is a really common way to divide the muscle groups. The number of times you workout per week and the length/intensity of each workout is up to you
Always subject to change, but currently:
Day 1 Shoulders, Traps, Legs (only legpress, heavy weight, short breaks, until total failure), Some chest (4-5 Sets of Pin Press or Fly on machine) because i want to go up on my benchpress (it's working)
Day 2 Pull Ups and Chin Ups using various grip width in the afternoon at home setup, 12-16 sets in about 25 minutes. In the night short visit to gym to finish off biceps, calves
Day 3 Chest, Dead Lifts, Triceps, 1 Set standing shoulder front press with light weight to burn (20-30 concentrated reps)
Day 4 Break
Generally i pause 45-60 seconds between sets, sometimes very short breaks and dropset. always trying to do different moves, cycles, breaks between sets. Full training usually arround 45 minutes, max 60 minutes
@Brayan Saikat agreed - push, pull, legs, i like that one too. that way each muscle group gets required rest
1st day: upper body push muscles (triceps, chest, shoulders) + abs
2nd: upper body pull muscles (biceps, traps, back, forearms)
3rd: legs + abs
Jeff, do you ever run out of video ideas?
Sir Alex Jeff is much more than trainer, he's taking it way too easy on us lol
Never. Ever. lol
He obviously does you can tell by the title of the videos and how he has done some of the videos before but has changed some stuff up in them.
Every time the idea-mill starts to slow down he goes to his local Planet Fitness for a recharge.
Excellent channel for beginners like me finally starting to take health seriously. I just started lifting weights in the last month or two.
Trying this on the next arm day. Thanks, Jeff!
Speaking of the core, what about getting Washboard Wednesdays back
There should be martial arts themed AX-program.
Training martial arts will give you an amazing body, but AthleanX is not about teaching you Karate. Jeff is a pro athlete, not a sensei.
Sorry to disappoint, lol.
Misho Pruidze Mma fighters are athletes.
This channel is about athleticism, and how to become athletic, in a safe way.
Knowing how to fight, when your body is as well adjusted as the hips of a 90 years old obese woman, will get you nowhere.
There's another channel for, if you're interested in the more technical aspect of boxing and Muay Thai. It's called FightTips
Rogal Dorn
Lol, can't argue with that one
Anyway, Blake, if you want to learn martial arts, take some classes in clubs in your area, if you want a badass training program, buy the military training program from AthleanX, that's as close as you can get to martial arts theme.
Thank you I've been doing one arm biceps curls the way you just showed not to do them for years. And one arm is bigger and stronger than the other. Great advice 👍
I always do ti at the same time because I dont like the idea of the longer rest for bicep and it saves me time too.
I could've sworn he told us in another video to do it one at a time just so we activate the arm more and not the core so much.
Alassandros sameee bro, I even have it saved. Now I’m confused! Which works better?????
He said curl move is good in other video.At this he says dont give resting time to your arm when using dumbells.
Exactly!
No, He said if your arm's are lagging behind, do them individual. But if your arm's aren't lagging, do them both for the core benefit.
You may be just another casual lifting bro like I am, but i've been living without highspeed internet for almost 2 months now and i've used all my highspeed up for porn. After that I've realized that Jeff and the people standing behind athleanx.com do so much work in front of the camera, aswell behind it, like editing (and most of all the video description). It's crazy. Jeff, you have become the Number 1. Lifestyle Channel on youtube for me and I wish you all the best from germany 💪
Thank you for this ! 💪🏻🔥
Dude! Love your videos! Always informative, and loaded with information!
We need this man in the attack of area 51
His biceps could cause massive explosive shockwave which will stun the guards while we kill them with the diamond swords.
Too late!
Can you please keep up with the bodyweight sore in six minutes ?? I need a leg day!
GEO tsi 20 squats 10 lunges on each leg 20 180 jump squats. Repeat for 6 minutes
10 bodyweight squats, with each squat taking 3 seconds on the way down and 1 more second up, then on the 10th squat, hold the bottom squat position for 10 seconds... Then do lunges, Bulgarian split squats, and finally the slick floor bridge curl... Enjoy!
You can try tabata pistol squats(assisted or not assisted). Tabatas take even less time (only 4 min).
Wow. I stopped to watch this because I'm doing biceps today. I've ALWAYS thought alternating was a waste of time. Thanks for explaining additional benefits of simultaneous reps. Love this!
Great video as usual - the proper form is so clear to follow. Thank you !!!