Biceps standing biceps curl with straight bar and arm blaster, standing biceps curl with straight bar and narrow grip, standing
dumbbell curl with palms up.
-- Opening Set: Alternating
Dumbbell Curl with a weight you'd fail after 4 - 6 reps. — Drop Set One: 2 - 3 additional reps with a dumbbell that's 5 lbs lighter than the starting one.
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...
Not exact matches
These are things like
dumbbell overhead extensions (
with one or both arms) or EZ -
curl bar triceps extensions.
Lunge — side lunge — curtsey lunges» Lying leg
curl with dumbbell (4 x 10) superset
with stability ball.»
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.
Push off
with your right foot and bring it forward, raising your leg,
curling the
dumbbells to your shoulders, then lowering the
dumbbells to your side.
* LAND Bicep
curls WATER Bicep
curls This is another exercise performed
with floating
dumbbells.
«I also supinate, which means that I start
with the
dumbbells facing each other at the bottom, but as I bring them up, I start turning my wrists out so that by the time they are at the top, they're in the standard
curl position», explains Heath.
After three or four sets of alternate
dumbbell curls, Lewis follows
with two sets of
curling the
dumbbells simultaneously.
This time you'll perform one - arm preacher
curls with a
dumbbell.
The Welsh Dragon always begins his biceps routine
with standing alternate
dumbbell curls.
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.
NEXT: Watch our
Dumbbell lunge and
curl video
with WH&F head trainer Nikki Fogden - Moore.
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
Grab a
dumbbell with your left hand, using a neutral grip, and
curl and press the weight overhead while keeping your head up, shoulders back and spine neutral.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension
with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher
curl, barbell or
dumbbell curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
With dumbbells on either side,
curl them towards your face alternately.
3a Concentration
curls Sit on an exercise bench
with a
dumbbell in your left hand and your right hand resting on your right knee for support.
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.
Tri-set: Wide Stance
Dumbbell Squats (press
with heels to engage the glutes & hamstrings) 3 sets of 10 - 15 reps Lying Leg
Curls 3 sets of 10 - 15 reps Wide Stance
Dumbbell Squats (press
with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.
Superset: Triceps Bench Dips 3xfailure
with bodyweight (use weight if you can for 10 reps minimum and then drop the weight and keep on going)
Dumbbell Curls 3 × 10 - 15 reps
With a pair of
dumbbells,
curl one up to your shoulder — palm up, turn the palm outward at the top and then lower the
dumbbell down.
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 b
curls against the wall if you don't have an adjustable bench)
With a typical barbell or
dumbbell curl the resistance changes as you
curl, and your muscle isn't fully stressed the entire time.
When you do a
dumbbells bicep
curls, or any free weights exercise, you begin
with high resistance and end
with low resistance.
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.
I started working
with the G4 handles religiously on
Dumbbell Curls this past summer because I found that they worked the thumbs very well.
By exhaling (breathing out), slowly and evenly lift both
dumbbells with your forearms upright to shoulders to a full extending position (bicep
curl).
The arcing path of the
Dumbbell Curl combined
with having to actively compress the G4 handle, equals a very worn out thumb after training, and I have seen the positive results from it.
Hammer
curls are a great addition to any bicep workout, and they can be done
with dumbbells or cables.
Or even exercise
with dumbbells for bicep
curls and one arm rows.
If you're not getting the results you want
with standard barbell or
dumbbell curls, give this «chain and plate»
curl a try.
A Home Gym can range from a simple pair of Adjustable
Dumbbells and Bench for Bench Press to a total Home Gym
with Lat Pull downs, Chin Up bars, Bench Press / Shoulder Press, Leg Press and even Hamstring
Curls.
The weight machines look daunting and you only know how to do
curls with dumbbells.
Wrist
curls are performed by holding a barbell or two
dumbbells with palms face up and
curling the weight upwards using your wrists.
You'll be holding the barbell
with one hand in the middle, allowing you the freedom of movement similar to the
dumbbell curl, while at the same time requiring balancing the barbell, which increases the strictness of the exercise.
For example, you can
curl a certain
dumbbell solid 10 times
with your right hand and barely get 8 reps
with left.
Wrist
curls can be performed either
with both hands holding a barbell or
with two hands each holding a
dumbbell.
More details in Biceps
Curls with barbells and
dumbbells section.
2B) Superset
with Dumbbell hammer
curls standing on one leg (3 sets of 10 reps, light weight)-- again, for stability.
First, there is the typical stereotype that women are weak, fragile creatures who can't handle anything more than pushups on their knees and bicep
curls with pink
dumbbells.
For example, Pillar # 3 can be made more functional
with a standing alternating band pull, or we can provide a hypertrophy emphasis
with a bent - over
dumbbell row or
dumbbell curl.
Perform a hammer
curl with both
dumbbells before twisting your wrists out, keeping a firm grip on the
dumbbells into a shoulder press.
Stating that slow and steady cardio for longer periods of time is best for maintaining lean mass is similar to saying that
curling 5 - pound
dumbbells for 30 minutes straight will build more muscle than
curling 40 pound
dumbbells for sets of 10 reps
with 2 minutes of rest between sets.
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.
For example,
with a bicep
curl, you might normally lift the
dumbbell from down by your side up toward your shoulder for a full range of motion.
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..