Dumbbell alternate bicep curl
Everyone wants to have bigger arms. At the very least, they want to have more toned arms. The funny thing here is that in most cases, you’re wearing a shirt that covers your biceps.
The only way you can really show off those guns is if you wear a shirt with cut-off sleeves. This makes it obvious that you want people to see your arms. You know what? That’s okay.
As the saying goes, “If you got it, why not show it off?” One thing is for sure. When you have ripped arms, the women are going to love you.
So now you’re a little excited about those killer biceps. However, getting to the promise land isn’t going to be easy.
For example, most people who perform biceps curls do them completely wrong, which is why they either don’t make progress or they end up with an injury.
When you walk into any gym, you will see someone doing “biceps curls” while swaying back and forth as if they’re doing the “Lean Back Dance” by Fat Joe. Don’t be that guy.
If you are that guy, then people will laugh at you, even though you might not realize it.
If you want to do biceps curls correctly, then the first step is to choose a weight you can handle. This means that you should start with a dumbbell weight where you can do 10 reps with moderate difficulty.
When it comes to achieving long-term results, form is much more important than weight. The key is to find the perfect balance between the two, such as the highest weight that still allows you to maintain perfect form. Don’t go for the big numbers just to show-off.
Once you have the right weight, stand with your back straight. Lift one dumbbell at a time while keeping your elbows straight. There is no reason for your forearm to go any lower than a right angle.
If you have trouble keeping your back straight, then stand with your back against a wall. That problem will be solved in an instant.
You will notice that doing biceps curls correctly, as in with your elbows straight, is much more difficult than using your back to do most of the work
If you want your biceps to grow, then use your biceps, not your back. Also keep in mind that the toughest exercises get the best results.
10 reps of a certain weight
Once you perform 10 reps of a certain weight, move up in weight and aim for eight reps. After that move up in weight a little more and aim for six reps.
You can then do a dropdown set, where you lower the weight incrementally while doing each set until failure. If you really want great results, then move back up in weight immediately after your dropdown set.
This is what separates the men from the boys. Without rest, move back up in weight and do as many reps as you can until failure.
Take a 10 second break, then move up to your original starting weight and do another set until failure. This is a killer workout that will make your arms look Ramboesque in no time.
Other variations to consider include hammer curls and preacher curls. You can also use a barbell, but stay away from all machines, which are a waste of time.