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I'm just wondering what the best routine is using dumbells. Should I use heavy weight 5-8 reps or do less weight 8-12 reps? I am not doing barbell curls due to a pain in my arm, so I was wondering if anyone has a good routine using dumbells. Thanks alot
lets say u do 4 sets, let the first 3sets. be 8-12 reps. Let the last set be the max weight that u can do only between 5-8 reps. this will work for u i think
standing hammers,incline alt, and conc curls will blast your bi's...
I like Arnold curls where you bend at the waist with legs shoulder width or slightly wider and just have the arm hang down. Do not move the upper arm, just curl at the elbow. Kind of like a concentration curl but the arm isn't stabilized against the knee or a bench. great for the biceps head.
try seated one arm cable curls. the give you get a really good pump because the top of the movement isn't a resting point - theres still resistance.
ever tried standing cable curls--when you stand between the 2 cables, bring them in from the sides at about head-height? they help alot IMO. these build the head on my bi's bigtime.
Try seated incline dumbel curls. Since you have pain in your wrists go moderate 8-12 reps then asses from there. dont overdo it because you dont want to injure yourself.
Spoon
it depends on what your trying to accomplish...i try to vary all my workouts so the muscles dont create any memory, i get more growth that way. if you want your bi's to grow, hit them hard with heavy weight as many reps as you can.....but if the weight is heavy you shouldnt get more than 6 in a set. Try doing three sets of each of three exercises heavy and then you can do a light finisher x3 sets 8-12 reps where you can really squeeze the muscle and work the contraction.
some good dumbell lift...hugesunglasses worte about the seated dumbell curls, thats a good one just make sure the bench is set up like an incline bench that way when you bring the curls to the bottom there is still tension on the bicep
standing cable curls, head height...another good one but i only use this one as a finisher, this one will hit the head nicely and its easy to work the contaction..i always contract for at least a **** of one on this one
you can never go wrong with hammer curls or concentration curls...i prefer to stand and alternate doing hammers.....concentration curls are a great heavy workout......you can also do the hammers like the seated dumbell curls
just a few ideas bro...but to be honest know what your body responds to and then listen to it, this will help you get the most from your workout.
erock
later on im gunna try regular dumbell curls, incline curls, and concentration curls to see how that goes
you ever heard of 21's??? they are a killer.......you can do them with dumbell's one arm at a time rather than the usual with the ex curl bar.....7 reps from halfway up to the top contaction, then the bottom half of the mation then, 7 full curls to finish.....this is killer
erock
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Originally Posted by Pump2004
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