wouldn't a slight forward move of the ellbow while
doing dumbbell curls be okay since the long head of the biceps inserts above the shoulder joint?
Although Barbell Curls does this work very efficiently I also suggest
you do dumbbell curls for a complete brachialis development as dumbbells help curl the wrist as well, a function barbell is limited in.
I can not tell you how many times I got my hand wrapped around the wire of my old earphones and sent my phone flying off the treadmill... Or got all tangled trying to
do dumbbell curls with my phone attached to my arm...
My goal is not to just see how many different ways I can
do a dumbbell curl so I can say that I invented 10 dumbbell curl exercises.
Not exact matches
If you want to use an EZ
curl bar, lie flat on a bench as if you were going to
do a
dumbbell bench press.
That being said, skull crushers can be
done using a variety of tools:
dumbbells, a barbell, an EZ
curl bar, or an elastic band.
For his biceps and triceps, he starts by
doing 4 sets of 12 reps of preacher
curls, then the same amount of
dumbbell bicep
curls, hammer
curls, barbell
curls, triceps pushdowns (with a rope attachment), triceps overhead extensions (also with a rope) and a single set of triceps dips until he reaches muscle failure.
Which
do you think places more tension on your biceps for example,
dumbbell curls or weighted chin ups?
Doing seated incline
dumbbell curls are one of the few ways to stretch out the long head of the biceps.
What
do you think will help you build more strength and mass and where can you use bigger amount of weight — leg extensions or squats, bench presses or
dumbbell flies, a biceps
curl or a chin up where you lift your own body weight?
It doesn't matter if you're
doing them with a barbell,
dumbbells, EZ
curl bar or even a cable — when you learn how to
do skullcrushers, or lying triceps presses, you will put a lot of meat on your triceps.
Because of this,
do heavier exercises like barbell and
dumbbell curls before engaging into high
curl exercise, to make the most of the overload you place on the biceps.
Deadlifts 2 x 5 abs 3 x 15 - 20 reps with a plate on your chest Rows 2 x 4 - 8reps (
do variations of barbel and
dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip
curls 2 x 8 - 12 reps Hammer
curls 2 x 8 - 12reps
Be sure to use good form, don't swing the
dumbbells and don't use momentum to
curl the weight.
Squat — 1 × 20 (
do as many warm up sets as you think you will need to be well prepared)
Dumbbell pullover — 1 x 20 Bench press — 2 x 8 - 10 Bent over barbell rows 2 × 8 - 10 Military press — 2 x 6 - 8 Barbell
curls — 1 x 15 Crunches 2 x 20
Every time you are lifting either the
dumbbell or the barbell, like when you are
doing a biceps
curl, you are executing the concentric part of the exercise.
You need not attack the
dumbbell rack
doing curls immediately, but try beginning your practice with squats, or deadlifts.
According to them, you can
do a much better job with the incline
dumbbell curl.
Incline Reverse
Dumbbell Curls 2 - 4 sets of 8 - 15 reps (no rest) Note: If you don't have a bench, then you can
do these standing.
1)
Dumbbell curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer
curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline
Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
Curls 8 - 10 reps (
Do regular curls against the wall if you don't have an adjustable benc
Do regular
curls against the wall if you don't have an adjustable b
curls against the wall if you don't have an adjustable bench)
When you
do a
dumbbells bicep
curls, or any free weights exercise, you begin with high resistance and end with low resistance.
So the next time you
do deadlifts or even
dumbbell curls, really squeeze and contract your abs.
for example, if you were to
do a biceps
curl with a
dumbbell, the load is at its maximum when your forearm is parallel to the earth; that is about mid-range with relation to the sliding (contractile) filaments in the muscle.
Many people will not be strong enough or have the hand endurance to maintain their grip on the Grip4orce handles when
doing an arcing movement such as
Dumbbell Curls.
dumbbells and
do curl ups 12 sets of 12.
Hammer
curls are a great addition to any bicep workout, and they can be
done with
dumbbells or cables.
If you have a second short length of chain, you can also make a second chain - and - plate combo and
do this exercise both arms at the same time (or alternating), just like
dumbbell curls.
Available Exercises - Squats, Pull - Ups, Calf Raises, or use a
Dumbbell Bench like the DF9500, DF102, DF9000, or DF8000 to
do these exercises: Bench Press, Incline Press, Military Press, Decline Press, Exercise Dips, Leg
Curl and Leg Extensions
And It seems its always the guys wearing the snazzy fingerless gloves
doing full body «
dumbbell curls».
Even if you're a newbie to weight training, skip the machines in the circuit that you
do need for safe heavy lifting on leg press, chest press, and seated row or lat pull down and
do bicep
curls and triceps exercises (see below) using
dumbbells.
The weight machines look daunting and you only know how to
do curls with
dumbbells.
Check out Hollywood Actor / Producer Morris Chestnut
doing Seated
Dumbbell Curls under Celebrity Fitness and Nutrition Expert Obi Obadike's guidance.
For example, if you
do biceps
curls holding
dumbbells, you can
curl the weight at a variety of angles just by changing the direction of your palms and the angle of the movement.
If you are prone to tendonitis or are recovering from it, just
do the palms up wrist
dumbbell curls.
The first thing I
did with the Grip4orce handles was to put them onto the
dumbbells for my next workout that involved
curls, and I noticed how much they work the thumbs right away.
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline hammer
curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm
dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and
do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
I'm
doing squats, ez bar
curls,
dumbbell bench and bent rows one day... and deadlifts, seated press and shoulder - width upright rows only to bottom rib on the next day.
The following are some examples of exercises you can
do with
dumbbells, most are isolation exercises but some are good to combine with other exercises (if you are aiming for a full body workout session) e.g.
dumbbell squat into shoulder press or lunge into side raises or bicep
curls etc..
Play around with the
dumbbells and
do a few reps of
curls and arm - raises to see what weight you feel contented with.
LF: I
do incline
dumbbell curls, barbell
curls, then preacher
curls.
The
dumbbell should be hanging from your hand then all you have to
do is
curl the
dumbbell and squeeze the bicep hard.
Who would have thought that I could
do single handed
dumbbell curls weighing 120 lbs, while weighing 235 lbs and still have a 34 inch waist.
For example, holding
dumbbells, barbells,
doing chin ups, pull downs, bicep
curls, and the list just goes on.
I like
doing these standing with an EZ -
Curl bar but you could use a straight bar or
dumbbells instead if you wanted.
These can be
done using an EZ
curl bar,
dumbbells, or a small straight bar.
The choice of weight to work with is wide enough (
dumbbells, EZ -
Curl bar or barbell bar) that you can
do it at home or gym.
I
did the typical stuff you'd expect in a commercial gym (wrist
curls with a
dumbbell and barbell, reverse wrist
curls, fat bar holds... etc.), but didn't really find what I was looking for until I came across information on the Captains of Crush Hand Grippers and later the IronMind catalog.
Its not like
dumbbell curls where you can
do the same exercise at 10 lbs or at 80 lbs.
For example,
doing cable
curls immediately followed by
dumbbell curls is an example of a biceps superset.
You maybe
do dips,
dumbbell curls, etc..