The ONLY Way You Should Be Doing Dumbbell Bicep Curls!
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- เผยแพร่เมื่อ 22 ก.ค. 2018
- Learning how to Dumbbell Bicep Curl is important if you want to build muscular, boulder-like arms. The Dumbbell Bicep Curl is the staple exercise to include in your arm workout, and this video teaches you exactly how to gain boulder-like arms.
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(0:10) Posture
(0:25) Retract shoulders
(1:06) Maintain good posture
(1:18) shoulder Flexion
(1:45) Split stance
(2:30) Don't move elbow
(2:45) Range of Motion
(3:25) Incomplete range of motion
(3:54) Maintain Tension in Bicep
(4:30) Variations
(7:00) Tempo
Videography by @elijahhelfman
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gang
That noise you make when you're randomly searching for bicep curl videos... and you hear the name
He meant well.. lmao
@@MindPumpTV how to make ബിസെപ് vein
NOOO ONEEEEEE CAREEEEEEEEEEEEEEEEEEEEEEEEEEESSSSSSSSSSSSSSS
I am 72 and just started work out in order to fight against diabetes. I have bought a pair of 10Kg dumbbells. And although my method was not correct, my biceps have grown bigger and tight. After watching this video, I realize that there was no need to rock your body in order to lift the dumbbells higher. Thanks dear Adam Shaikh.
i dont think bicep curls can cure diabetes. you should just run and lose weight
@@karma-eq3pd he's right💯
@@brandoniv5295 whos right? 🤣 me or him
@@karma-eq3pd you💯
But I understand that muscles consume more calories 😁
you know he's legit when he keeps his shirt on XD
Athlean x?
You’re so right. Seeing guys presenting exercises without a shirt always makes me question their veracity.
Whoa! How about Athleanx? Haha.
John Carlo Balaoeg Timbol he uses fake weights and he’s on steroids..... he’s useless
Aaron Harman what does fake weights have to do with knowledge?
The joy it gives me when the trainer does not start the video with “It’s ya boy!!”. Thank you for that alone
I appreciate no loud dumb music
Lmaoz hows that even an issue?
@@lots3799 now you talking
@@bigbangtheory1185 if they just have ptsd from it
I'm not that bad
looks like he's doing the frieza pose XD
Now that you said that I can’t focus
😂😂
Yeah he does XD
I’m done 😂
Funniest shit ever bro even if 4 months late
I’ve been doing curls with the shoulders rolled forward and lately have noticed the pain right at my joint. This explains why! Thanks for the tips!
Just try doing curls on 45 degree incline bench with light weight that you can lift for 100 reps during short period (like 5-10 min) for example: do 20-30 reps then rest for 1 min then do another set until you reach 100 reps in short period, at this position there is no way to cheat or move other parts of your body and you get much more benefits (Muscle Growth + Endurance)
@@Raif1 endurance? Oft, strength and 1RM are where it's at... how else can I flex on my peers? Lifting 10 pounders 100 times is no way to fill the void in my life only flexing can! /s
On god bruh that shit hurt
I have the pain to. It’s because you’re moving you’re wrist while lifting the weight apparently. I keep my wrist still and it still hurts
Kristen Tiell me too 😐
As always, simple and to the point with no extra talking. After 40 years of bodybuilding, you can lose sight of the basics. Thanks!
Are you natty? (Genuine question)
All good stuff here. A word of advice, 74 years young; look up while doing the exercise, stops the tendency to lean or roll the shoulders forward which can happen when approaching the end of the rep cycle.
Thank you I'm 16 and just got my first set of dumbells.When I was curling i was getting major lower back and shoulder pain now I can curl much better with no pain💪👍
A good way to tell if your fully streaching the bicep at the bottom of the curl is to actually feel your tricep contacting
Mike Hammer consciously squeeze the tricep at the bottom of the negative...changes everything
Yes, especially when you're doing incline dumbbell curls.
Thank you so much! I tried this posture and I almost immediately felt tension in my biceps, which means I was doing it right. Before this, it took 20-30 curls to start feeling the muscles work and most of the time the tension was in my forearm and shoulder.
I watched this yesterday and this morning after my first set of curls remembered what was said. I changed how i was doing it by keeping my elbows steady and trying to push my shoulders back more. It REALLY worked. I could feel the next 2 sets were specifically hitting my biceps. I didn't raise them up too high and focused on the form suggested. Thank you for the help!!
There is no shame in having to drop weight in order to do the exercise correctly. Thank you for this video sir 💪
No shame at all just increase the number of sets and reps. As long as you connect with the muscle you will grow.
I'm competing with people my age in baseball for highschool pretty well without working out.
I know if i want to compete at the next level i need to get some giant ass quads and shit though.
I think i ran a 7.2 60yard dash without working out so i should be able to drop it when i start working out hopefuly
More reps doesn’t help the muscle to grow.
@@malvolio01 I don't know where you got this information from but yes it 100% with definitive proof does grow more muscle up until the rep range of 40.
Hey guys, ever since I saw this video I’ve been doing my standing bicep curls exactly like this. I stretch a lot and have a consistent diet, and adding this form in, I have definitely increased bicep size over the last few months. This shit works really well! Be ready to toss some weight off the bar and ego though, I still have to use somewhat lighter dumbbells using this correct form.
sounds like doing this method just freed up even more room on my Bowflex dumbbells since im gonna be goin back down in weight lol
@@Papi4l2 how many sets and reps you do ?
@@GameZero2 just tried this method. I ended up doing 4 or 5 sets, 10 reps each
@@Papi4l2 and how many kgs do you lift. Sorry for these questions i am a total beginner.
@@GameZero2 no problem. Im in the states so we go by pounds. I was lifting 30-35 lbs. Doing it the way shown in this video, i took it down to 25lbs. Its harder when ur not swinging ur arm up and letting it swing back down, but actually lowering it slowly
That moment when you realize you been doing curls all wrong and you got to step down again
Lmfao I’m just lucky I still have my muscle mass from when I was in high school working out 3 hours a night before bed other wise I’d be doing it wrong to I just got back into working out & I’m still able to do it without breaks. I think building muscle is the most important thing when working out cause it helps you not strain or use momentum to get reps done.
@phantom well what I’m saying is having muscle already gives you great advantage if you haven’t worked out in a while, that’s why I said it’s important to build muscle cause it’s a lot harder to start out without muscle. It helps you keep your form & proper posture.
@phantom Use a bony kid for example imagine the difficulty they have as opposed to someone who already has muscle.
@@EscapeArtist587 true
@@EscapeArtist587 it goes both ways. People with muscle tend to get in shape faster, because they have muscle memory(not the text book definition),
Yet, when I train people who have never worked out, they tend to build muscle fast, because its a shock to the system. The fastest gains youll see are first 9 weeks.
Thats why a lot of your exercise equipment gives you that range.
Glad I found this . 61 years old , been working out with dumbbells for a few months . Tried the split stance last night, felt like the first time I have ever done a curl correctly! Thanks
I've been going to the gym for years... and I've been working on my shoulders instead of my biceps all this time... Thank you!!
Very informative, I liked the step forward tip I didn't know it before.. thanks
I bought my first dumbells today and your video really helped! I just finished my workout and my biceps are on fire, Thank you so much! :)
Great advice, especially about the range of motion, chest out & keeping the elbows locked. I didn’t realize how much of my shoulders I was using. I had to go back down in weight/reps this morning but can definitely tell a huge difference.
The shoulders back tip helped me a ton! I immediately tried it and I feel it way more in my biceps
Man wtf this vid just taught me everything
Of it taught you everything, what's the difference between a alligator and a crocodile
Rayansh... nothing, they both make great boots. 👍
@@cmontes85 yea they make a great pair of crocs
Reyansh Acharya Snout is one, alligator is bigger i think lol
@@penguins6229 however the nword is a word
I've been trying to establish that mind-muscle connection and your video was the first one that really helped me with that. With this form I can really feel my biceps working which wasn't the case before. Thank you.
Hey guys, thanks for this vid. I wasn't happy with how my biceps looked as my shoulders were massive and made my biceps look small. I followed your advice of pulling the shoulder back slightly to disengage it and focus the bicep and it absolutely kicked my ass. I was doing 20kg curls which isn't a lot I know but I am relatively new. With your method, I had to drop to about 10kg in order to do the exercise correctly and I felt a really good burn in my biceps that I hadn't felt before. I saw progress in a week where I had kinda stagnated before.
Thanks so much! I've had psoriatic arthritis through most of my body since I was 26. Just turned 49 and I'm trying, despite chronic pain, to 'get in better shape'. I'm using 5lbs weights and learned from your video the correct/better way to do arm curls.
Also, try cutting out as much sugar as possible. Excess sugar tends to cause inflammation.
I agree with just about everything you stated. But the bicep brachii also has a moment to perform shoulder flexion. If you really want to train the bicep throughout it's true function, introducing some minor shoulder flexion into the movement is a plus for biceps development. 👍
Great advice! I’ve been working my front dealts too much. These tips will take my arm workout to the next level!
This is awesome technique. Tried it the other day and felt it directly in my biceps. I also tried using the same technique while using an easy bar, worked awesome too!!
Ok im still at it from the last post
When I was 75 now 10 days from
77 still doing bisept curls why not and this is the best instructor
Iv seen
Realized I was swinging too much today. Thank you, i will retry my form again.🙏👍
Finally found a channel where the information is better explained
Thank you for this video! I started back in my weight loss journey and one of the workouts was bicep curls. Watching this video, I realized how wrong I was doing them and why my shoulders were sore afterwards. I implemented your teaching and I got a great bicep curls workout!
Excellent video l must make some changes cheers les from adelaide
Thank you for some much needed advice, I pulled a muscle in my back doing curls wrong ,Now I know what I was doing wrong!!!Thanks again!!!☮
Really helpful. That explains why my left front delt was aching when I did my curls.
Great tips! I just found your channel. I'm just getting back into working out after a few surgeries and I'm so excited to kill it in the gym again. I'm going to focus on building strength, form, and decreasing the number or workouts in my rotation. Thank you! 👍💪
A year later... how’s it going?
How is your progress so far Natalie?
@@monicawaigwa8215 i think you can see that in her videos..
@@user-qo9bt1sc7t ummmmm
A full year later how is it going???
Thanks. Can immediately feel less shoulder pain and more of a bicep workout! Excited to see the results this yields
After working out for 2 years my biceps feel really tight and became bigger! Thanks for the advice
Thank you for the foot placement tip🤙🏼
Definitely agree you don't want to be getting the deltoids engaged on bicep curls if isolation of the biceps is what you're going for. However I still think it puts the muscle under better tension to bring the upper arm to slight forward flexion because of the fact that the biceps long head originates at the supraglenoid tubercle (i.e. just about the shoulder joint). So you'd be working the long head just that extra bit due to its secondary function as a minor shoulder flexor.
I was really feeling it in my shoulders and my neck. I love how he explained it.
Wow I’ve been lifting for years and didn’t realize I was getting the wrong range of motion. I was doing the 10 degree stop thinking I was protecting my joints, but I just tried full range and I felt a bicep burn like never before. Thanks for this!
Dude thank you so much for this, this was very helpful!
Just implemented these tips this morning and probably had the best bicep focus session ever AND improved my posture the rest of the day.
I have just watched this video and tried this form and OMG! What a huge difference this makes to my training now when I do arms again.
I only feel it in the whole Bicep 💪🏾 and it's like a light switch just turned on, I used to feel it in my shoulders cause my form was wrong.
Let's get at now
Nicely explained, with a lot of pedagogical value and a deep knowledge, thanks !
Thank you for this great video, most of us doing exercises the wrong way and positions until we realize that we are not making any growth, for this exercise I personally prefer doing it on 45 incline bench because this is the only way that you can't cheat or incorporate another muscles other than biceps
61, retired 6 months ago, doing HIT Twice a week and love it.
Doing TRT to keep me in a normal range and supplementing with creatine. Dropped 35 pounds doing long walks in non gym days. Heard the 4 second negative first from Mike Mentzer.
Seeing gains and going to be jacked Grandpa !
Great video !
Thanks mate I've been doing it wrong for two months, now I watched your video, tried one set n a lot of difference,u got a subscriber,thank you sir
Very helpful! Much appreciated your spot on!
The biceps is a bi-articulate muscle and is a shoulder flexor and responsible for forearm supination.as well. The brachialis is the primary elbow flexor.
Research shows that the underhand inverted row
The EZ bar might be preferred over the d-bell variant as it enhances BB and BR EMG activity during the whole range of motion and not only in the eccentric phase.
Probably because the EZ allows you isometrically induce a supination load
I love this video, straight to the point with no Bs!
Thanks for this Great Info, now I can work my Biceps the proper way and without so much Shoulder Pain.
I'm new to learning how to lift weights. But out of all tutorials/tips, I feel like this one's got it right and explains it really good. At least to me it makes more sense.
I thought I needed heavier weights because I'm not feeling much. But I was probably just doing it wrong.
Gonna give these tips a try tomorrow. Thanks.
yo ik its a year late but howd it go
@@bruv790 I know him personally, he doesn't lift any more. He got his dick stuck in the preacher curl machine and got traumatized, poor lad.
I tried this and the pump I got was unbelievable.
Thanks a lot for this video!
Glad I watched your video. I've been doing dumbell curls for awhile now and I recently joined a gym. It's funny to me that neither myself or anyone at the gym were doing their curls the proper way. You've helped me to see in 20 seconds what I was doing wrong. My biceps were solid but not getting bigger. I did them your way while watching the video. I've noticed how much I was rocking my shoulders and using them. I feel a little foolish but better at the same time. I love learning thanks for being a good teacher.
If been training for many years. These refreshers are great.
New sub , didn’t sub till later I watched a few vids . I could tell you care about makings vids and working out . So here I am! Thank you for making these great videos ! Keep it up!
GREAT VIDEO!!!!!!
I'm 42 and been doin curls the wrong way, my whole life, *until NOW!!!!!* Ps. Thanks
Thank you kindly. You're a great teacher. God bless you.
This was very well explained… from form, what muscles will be worked & common mistakes (& where you may feel them) 👌🏾. You can tell he is an excellent trainer.
Great content, no noise. Thank you, there is hope for the internet.
*NOISE????*
@@lyincontrumpster7199 I think he means filler sentences to make the video longer.
I am complete beginner and you are the first to explain such a basic exercide so well. Gonna watch more videos thanks man!
Do Stronglifts programme.
You answered one of my main questions in the first minute of the video with clear and concise instruction, Ty
I'm a total newbie to weighlifting, and this was extra helpful because you explained the variations in such detail. The wrist flexion and things like that are covered in other videos, but it seems like they don't explain as nicely as you did.
Thanks, just started trying this and I can definitely feel the difference in my biceps from what I was doing
I felt the difference immediately by your recommend stance. Thanks, guys!
So glad I found this vid, I had the exact top shoulder issue with bicep curls you mentioned and this helped me out completely. You’re awesome!! Thanks!!
Taking a couple sets to relearn my structure but already i feel a more intense isolated burn using this, THANKS MAN!
This was very helpful i am going to try this out in my workout
👌👍💪good quality information!!!like usually on this channel!🥇
Thanks, I will be applying these tips to my workout from now on
The shoulders back I really feel it in my bicep’s thanks for this video 💪🏼
I'm still here guys, now 77
Short way from 78, still at gym
3 to 4 days week.its a ton of fun. I'm now doing punching
Excersizes with 8lbs dumbells
Against the big hanging sand
Bag,while dancing to some hot beat, ican go about 20 min
Or so.,I'm always studying the mirror for good form. 8 lbs
Sounds like nothing till u try and snap them out in a jab
So come young guys its all about your desire to do better
Never ever quite, take it to the limit every day,get your ass in the gym
Thanks for the update!
i learned more from this video on the curl in 7 minutes than I have in the last 7 years. Thank you for the info!
Great educational video. I learned a whole lot and will implement immediately. Thanks brother!💪🏾👊🏾
I looked for this video because I'm NOT feeling my biceps and having a hard time increasing my weight. My shoulders are bearing the blunt of the lifting. After watching your video I'm going to work on my posture and see if I experience any improvement. Thanks for posting.
Great video. Will definitely try this next time training biceps
Excellent demo! 👍
I love that split stance trick!
Good to know. I was definitely using my shoulders.
Thank you i was pushing my shoulders forward
Plop Koek
You won’t gain anything if you do that you’ll just end up hurting yourself
Thanks , great training techniques, and you talk very well
Needed this. Thank you
You guys are the best, No macho BS and very easy for anybody who wants to be in good shape to follow. Please don’t stop 👍
Thank you. I will definitely apply this. I’ve been taught to have my shoulders outwards but I’ve realized that’s completely wrong
One of the best biceps videos I’ve ever watched for years!
Very clear, simple to understand, and extremely efficient!
Many thanks!🙏🏽💪🏽
thanks!
Tried the first tip and I've never felt my biceps more during a curl! Great 👌
the most effective video for me its exactly what i really want to have ... thank you for your time and keep on .... god bless you man
I'M just glad he's not giving advice on legs 🤤
Ha! Dick
@@bigsexymanbear1950 ?
Savage
Mike Blaney
Damn I didn’t even notice he has chicken legs
😂
Great! I've been waiting for this...the stance (for me) also helps relieve pressure on my lower back...reminds me of a great golf pro in VA I took lessons from--again, because of my back he changed the "regular" golf stance to relieve pressure on my back. Be well.
This video help alot I’m 15 and trying to work out more and those tips help
This is one of the best curl instructions I’ve seen. Definitely moving to this technique.
Incline seated Dumbell curls, just drop those shoulders back, you'll know your doing it correctly because the weight your curling will drop, because you'll find it allot harder as it isolates just the bicep for the lift.
I’m a bodybuilder. There are 2 main parts to the biceps as well as a 3rd small part, you’re right, but you can’t just use one exercise to fully contract all 3 of them. It takes a number of different movements, one including lifting the elbow up, which is the only way to fully contract the long head portion of the bicep.
Hey, I'm trying to work on my biceps correctly. Can you explain the 3 part more or point me to a video
This, the video that is, is 100% correct. You are probably referring to the 2 different 'heads' of the biceps. It is true that there are 2 heads, but you cannot emphasize one vs. the other. Both heads originate on different parts of the scapula and shoulder joint, but insert together at the elbow ligament. The elbow joint is a simple hinge joint. So it doesn't make a difference what angle you use or what position you get in, the only thing you are doing is varying the degree to which you lengthen the muscle. The elbow joint would have to be more of a ball-and-socket joint in order to be able to emphasize one biceps head over the other. I have been training for 20+ years. I have studied bio-mechanics. I also compete as a natural bodybuilder. I understand that this is not a popular opinion, but it is the truth.
David Speakman I was just trying to dumb things down for everyone else, you don’t need to explain it to me.
I trained under and lived with one of the mr Australia’s, as well as had 15 years experience myself. But you’re incorrect stating “you can’t emphasise one head over the other” of course you can, that’s why we use different movements while training the biceps, to put extra emphasis on each head. You can’t independently contract each head, but you can increase the load each is put under. Ever heard of working on your “biceps peak” well, that literally means putting more emphasis on the long head of the biceps to increase the height of the biceps while flexing in the Front Double Biceps pose.
M Jacobson I literally have the best biceps in my gym, that’s because I know how to train them correctly.
Like any muscle, it’s about muscle mind connection. You want to be able to feel that muscle squeeze and tense up during the movement, even burn a little, if you can’t then you’re probably not doing the right exercise for that muscle. If anyone ever tells you what exercise to do for a particular muscle, try it for yourself for a while and see how it feels and if you are getting any results. If not, don’t wast your time and energy doing it. Also, start with whichever muscle you feel you need to improve on, not so the one you enjoy doing, because that usually means it probably doesn’t need improving as much as the others.
I use a wide range of exercises for training the biceps, I think it’s good to keep shocking the muscles, as well as keeping lifting fun and exciting.
But, if I were to suggest my preferred exercise for putting emphasis on each head of the biceps, these 3 would probably be it...
- Long Head (outside part): Easybar Preacher Curls. Squeeze with your thumb and index fingers and pull towards your shoulders. If you lift your elbows slightly at the the very end/top of the movement you’ll be able to get a full contraction (This exercise is even better with the Preacher Curl Bicep Machine).
- Short Head (inside part): Seated Incline Bench DB Curls. Keep your elbows behind your body and squeeze the dumbbells up to your armpits, and focus on squeezing and pulling with your little fingers side of the arm. (Don’t angle the bench to far, somewhere between 45 and 60 degrees is best)
- Brachialis (small muscle outside of the Biceps): Standing Easybar Reverse Grip “Drag” Curls. This is my personal favourite for this muscle, it will hit a lot of the brachioradialis (top forearm muscle) too, but this is rather unavoidable, as they both work together. But in that angled reverse grip, drag the weight up your body, and as you flex, bring the elbows back behind your body and squeeze up to the bottom of your chest, where your thumb knuckles will touch it, focusing tension just outside of the biceps.
Hope I helped! 😉
@@SodaiGoku Agree somewhat. And, yes, I have heard of "working your biceps peak". But just because I have heard of it and some would say you can do it, doesn't mean it is true. You cannot 'work on your biceps peak'. All you can do is train your biceps...hopefully make progress and grow and the "shape" of your muscle is simply genetic...you cannot change that. You cannot "build" a peak if your muscles, genetically, are not shaped that way. Arnold Schwarzenegger is a great example of that. He had a great peak on his right arm, not on his left. Is it because he did different exercises on his right arm vs. his left arm? Did he train them differently? No. It was simply how he was built. Didn't have much of a "peak" on his left biceps.
I've been told my biceps are a respectful size.
In general my arms are measuring at 18-19 inches.
I'm not looking to get bigger arms,
However this type of video gives so much feedback to what I might add to my routine.
I remember in my early 20's I was preacher curling 110lbs.
Since my hernia repair six years ago I've cut back on the weight I lift.
This was such a good video. Not too long and teaches what to do as well as what not to do. Thank you!
Good information. I learned this, after all these years, around 2 - 3 months ago.
3:12
He can't bend his arms more since his biceps are too big and then there's me😂
@Only Solo same here bro
@Only Solo 😂😂😂
Physiotherapy student here, bunch of bs here, bicep function is shoulder flexion and u will feel the max contraction when u slightly lift ur elbow at the end
@@domapkm8909 so you mean this guy is WRONG its a question. Peace
That split stance tip is awesome. I had to really focus on form.