Home Strength Training Exercises : Dumbbell Bicep Curls
Bicep curls is an easy way to build strength in muscles. Learn to do bicep curls with dumbbells in this free home workout video from a certified personal trainer.
Expert: Rod Zervakos
Bio: Rod is an ISSA Certified Personal Trainer that works at a fitness center in Phoenix.
Filmmaker: Bill Zervakos
Duration : 0:0:56
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Filed under: strength & conditioning
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@Momocafex Brother, …
@Momocafex Brother, I forgot to tell you something else: Practice some kind of discipline too, like amateur boxing, wrestling, judo, martial arts in general, also swimming or athletics. 2 or 3 times a week will be enough. I’ve been practicing Chinese boxing for about 15 years and that helps a long way. Good luck Brother!
@leopoldvs Yeah i …
@leopoldvs Yeah i get what you mean.. haha.. a warrior? o.o is very funny of you.. xD i wish i could have a body shape like brad pitt does.. after i have the intense workout yesterday i feel myself body mass get bigger.. hahA!!
@Momocafex In my …
@Momocafex In my last comment for you I made a mistake, it’s actually: never less than 6 “REPS” in a set. REPS, OK? And don’t worry I always train alone. A real warrior doesn’t need a partner…
I did 10 reps …
I did 10 reps almost for every sets.. wow.. i hope i can go to gym too.. but no partner willing to go with me.. too bad..
@Momocafex NEVER …
@Momocafex NEVER less than 6 sets in a set. I’M GIVING YOU SECRETS HERE BROTHER! I really hope it helps you. Talk to you soon, I’m going to the gym now!!! God bless you brother!
@Momocafex …that …
@Momocafex …that means 1st Set (bench press): 80 pounds & 12 reps, 2nd set 90 pounds & 10 reps, 3rd set: 100 pounds & 8 reps, 4th set: 90 pounds & 10 reps AND 5th set: 80 pounds and 12 reps. Another option is to work “descendently” (you work with the same weight) and you can apply that to your CHIN-UPS; for example: 1st set (Chin-ups): 14 reps, 2nd set: 12 reps, 3rd set: 10 reps, 4th set: 8 reps AND 5th set: 6 reps…
@Momocafex Yes my …
@Momocafex Yes my friend, “chin-ups” are an amazing demanding exercise because you have to lift the whole weight of your body. Chin-ups work your Biceps big time, but also your Back, your Shoulders and your abs!!! I also noticed that your training is kind of “flat” with the reps per set. I mean, instead of doing 4 sets of 12, wirk in “piramids”…
@Momocafex It’s Ok …
@Momocafex It’s Ok NOT to be satisfied with your body, that’s the way elite bodybuilders think and that’s what keeps you training! The problem is that our body gets used to the same type of training every 3 or 4 weeks so you have to change your training or make adaptations almost every month, you to “CONFUSE” the muscles, that’s the only way to keep them bigger! I had problems with my biceps too, but I discovered the best way to keep them big is by doing CHIN-UPS!
@Momocafex Hey Bro! …
@Momocafex Hey Bro! Your body is almost like mine, but I have more mass in the area of the chest, back and shoulders. I have Assian background on my Mother’s side and Black background on my Father’s side; maybe that’s why we (you and I) are what is known as “hard-gainers”. I give you examples of famous hard-gainers: Bruce Lee, Will Smith and Sylvester Stallone!
Your training is not bad and you don’t look weak at all, so don’t worry.
@Momocafex And the …
@Momocafex And the most important: FOOD!!! Eat as much as you want, because your body is asking you for FUEL; such as PROTEIN (Milk, Cheese, Yogurt, Beef, Eggs, Chicken, Beans) and CARBOHYDRATES (Rice, Pasta and Potato)…dessert is OK. Sleeping is very important too! Believe me, I was very skinny in high school (only 120 pounds), but now I weight 150 pounds in lean muscle! I never did steroids, only hard training and good healthy food. You can do it too, God bless you brother!
@Momocafex If you …
@Momocafex If you want to gain just mass, put in practice what I told you and train really hard EVERY SECOND DAY, as you need at least 1 day to recover. But remember, is better to train one big muscular group per day plus one small muscle; say, Mondays only Biceps & CHEST, wednesdays only BACK & Triceps, Fridays only LEGS and Shoulders. You can exercise your abs EVERYDAY.
I just want to gain …
I just want to gain bigger in mass.. Endurance exactly not my achiement.. =)
@Momocafex Actually …
@Momocafex Actually what you did last is known as “rounds” and is recommended to guys who want to lose weight but gain endurance; some MMA Fighters do this training 3 or 4 weeks before a fight. But that’s not exactly what you need right now. Anytime brother, good luck in your training!!!
@leopoldvs bro you …
@leopoldvs bro you mean i have to do 1 whole exercise with roughly 40reps only can continue next exercise right? i got what you mean. I mess up my exercises last time which i done my 1st sets and continue next exercise and come back to first exercise with sets 2. No wondering my body din’t get bigger in mass. Thanks very much!! =)
1 exercise is …
1 exercise is formed by 3 or 4 sets, each set is about 8, 10 or 12 reps. Multiply 10 reps times 4 sets and you have 40 reps per exercise. You need to have between 30 and 45 secs between sets, you know to recover. In a work out, you should have between 3 and 4 exercises. That’s an average of about (40 reps times 4 exercises) 160 reps per session!!!
I dont understand …
I dont understand the rest 60sec between reps.. For examples, if i have 5 exercises, start with bicep curls, after i did 8reps for bicep curls and rest 60sec and finish all the bicep curls? only can start second exercises? or i have to do 5 exercises repeatly but not 1 by 1?
…with these type …
…with these type of training you won’t become too big because it burns too many calories but you will be really strong and your endurance will enhance amazingly. That’s actually what I’ve been doing for about 5 years and my body looks like a middle-weight boxer, I mean, no fat, only muscle. I’m sure I will work out for you too. Hugs and kisses my friend!
…for example; 1st …
…for example; 1st second grab a couple of dumbells and the 2nd second lift them as working out curls for biceps, the 3rd second lift them above your head (as working out your shoulders) then go back to 2nd second position and go back to the 1st second position and that’s the 1st Rep! Do it 12 times and that’s your 1st Set! Do 4 of these killing sets and that’s your 1st Exercise! You have to do 3 or (maximum) 4 of these exercises per session…
Well, there is …
Well, there is soooo much to say. I’m actually studying to certify me as personal trainer here in Toronto. Um…if you want to burn lots of calories and build a strong lean body, a good option is to work in the same session 2 or 3 different muscle groups in something that is known as circuits or rounds. Due to the intensity of this training, one session shouldn’t last more than 45 minutes, because your body will just not respond…
@leopoldvs
well …
@leopoldvs
well..ok so tell me more about the theory behind it
In South America I …
In South America I used to serve in the Army. You can learn a lot of stuff there!
@leopoldvs
…
@leopoldvs
where’d you get that info?
@Disposable50 …
@Disposable50 Actually, it’s been proven that men with chicken legs and big arms and torso have the most powerful punches. Look at Mike Tyson!
@jcrsix Actually …
@jcrsix Actually the second option is known as “circuit”. And is much better for burning more calories since it confuses the muscles.
Dumbbell Bicep …
Dumbbell Bicep Curls or concentration curls better??