5/15/2023 0 Comments Dumbbell bicep curlIn other words: Consider what moves were in your workout yesterday and today-accessory muscles (like the biceps) are smaller so they fatigue faster and need more rest, even if you’re hitting them unintentionally. Triple whammy! Make Biceps Curls Part Of Your Workoutįirst off, there are other ways to work your biceps: “If you did all your other upper body work, such as rows and pulls, you don’t necessarily need to isolate the biceps, because you’re already hitting them,” says Bonney. "This is a movement used in a lot of other upper body exercises-like rows, where your biceps work to bend the elbow to pull the weight back to your body."īecause biceps curls involve a lot of stabilization, the move also helps train your shoulder to be more stable and teaches your core to engage. “The biceps main function is to flex or bend the elbow," says Bonney. But it can also make you better at other exercises. Go from five reps to eight to 12, then work to failure. Reduce the weights as you increase the reps with minimal rest. Hold a dumbbell in each hand, keeping your feet shoulder-width apart and your arms resting at your sides. Dumbbell Biceps Curl Workout Follow this quick workout to build strength in your arms: complete a set of five reps with a heavy weight, making sure that you lower the weight or weights under control. The most obvious benefit of the biceps curl is sculpted arms. Here’s the correct way to do a dumbbell bicep curl. If your goal is hypertrophy (size), choose a heavier weight for four to five sets of four to six reps, Bonney advises. Reps/sets for best results: If you’re training for strength or endurance, opt for a weight that’ll let you hit three sets of 8 to 12 reps, one minute of rest between sets. "This will assist the biceps instead of isolating and strengthening them." Prevent this common error by engaging your abs and back, and using lighter weights. Keep your palms facing your torso and your elbows close to the body. "Avoid bending backwards as you pull the weight up," says Booney. Stand up straight, with a dumbbell in each hand. Play icon The triangle icon that indicates to playįorm tips: Keep your torso stable and spine straight.
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