Dumbbell Bicep Curl

Exercise: Dumbbell Bicep Curl


Exercise details

Main muscle worked: Bicep

Equipment: dumbbells



Today I am going to coach you through Hypertrophy using the dumbell bicep curl.
Hypertrophy is a great way of improving muscle mass.


Always perform 10 reps on a light weight first. Now you are ready to go, aim to acheive 8-12 reps on a weight as your able to lift. Aim to acheive 4 sets with 1 min rest between. The technique Keep elbows glued to your sides. Lift to shoulders and return to a full extension of the arms.

Trainers tip:

[quotes]All exercises in this post are to be taken slow and controlled, performed through full range of movement and maintain a natural breathing pattern. Allow 24-48hr recovery time for the muscles worked so they will be able to repair. Always avoid bending your elbows out when doing a rep as this is bad form and you are not getting the most out of your repetition, this is a sign that the weight in your hand is to heavy.


Step 1:

The warm up

Before any exercise is to be started always warm up by performing the exercise you are going to do on オンライン カジノ a light / comfortable weight and perform 10-15 repetitions.


Step 2:

The technique

To perform the perfect repetition we are going to talk you through the start position. Stand with your feet shoulder width apart, back straight with your elbows kept in your sides, with a dumbbell in each hand and palms facing upwards.

With your palms facing upwards slowly raise your arm at the elbow still being firmly close to your side an raised till the weight in your hand is parallel to your shoulder. All the time throughout this motion you will be inhaling. Hold the position for a second then slowly lower your arm back to the starting position all doing this movement you will be exhaling.


Step 3:

The Hypertrophy exercise

The hypertrophy technique we will be going through today is the 21’s method, this is 3 separate movements consisting of 7 reps of each in a signal set, we will be starting with moving the weights from the start position to a half way point midway from the full movement, complete 7 reps, hold that position for a second then complete the second half of the movement from midway to the finish position of the exercise for another 7 reps, still keeping your arms 90% straight at all times, now the final part of the set is to complete the final 7 reps with full range of movement. Complete a total of 3 sets keeping it smooth throughout the entire exercise with 45 seconds to a minute rest between sets. All the time throughout this motion you will be exhaling.

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