How much weight do I need for bicep curls?
Select dumbbells of weight you can lift 10 times with good form. We suggest that the starting weights are 5 pounds or 10 pounds per dumbbell. If you are rehabilitating from an injury or reconditioning, you might start with 2 pounds. Do 10 curls with each arm for three sets. If this is too much to start with, don't reduce the weight but do five exercises with each arm.
Hold a dumbbell in each hand at the sides with palms facing in toward the side of the thigh and arms straight down. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause for a second and slowly allow the weights to return to the starting position with arms fully extended. Repeat.
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Your arm should be extended and the dumbbell should be above the floor. This will be your starting position. Move the dumbbell back to the starting point by extending the elbows and flexing the triceps. Repeat. Avoid swinging motions at any time.
Decline lying extension curl
Lay back keeping the weights close to your chest. Once your back is flat against the pad, press the weights to lockout using a neutral grip, Lay back keeping the weights close to your chest. Once your back is flat against the pad, press the weights to lockout using a neutral grip. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps. Repeat. Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
Decline lying one arm extension curl
Lie flat on a bench while holding a dumbbell at arm's length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise. Place your non-lifting hand on your bicep for support. Breathe in as you bring the dumbbell down. Repeat.
Take your standard dumbbell bicep curl and rotate your palms inwards towards each other. Extend your arms so they are perpendicular to the floor. Your palms should be facing your torso while your elbows should be pinned to the sides. Repeat.
Incline bench preacher hammer curl
Stand with the chest on bench and feet on the ground, as if you were going to be a spotter for someone. Hold the dumbbell in your hand while you get into position or have it placed on the ground where you can grab it after getting into position, or you can have someone hand it to you. Holding the dumbbell with a shoulder-width grip, let your arm hang straight down to the floor. This is your starting position. Place your other hand on the benchtop to support you. Now curl the dumbbell up towards your forehead without moving your elbow. Repeat.
Sit on an incline bench with a dumbbell in each hand at arm’s length. Extend your arms so they are perpendicular to the floor. Your palms should be facing your torso while your elbows should be pinned to the sides. Exhale and curl the dumbbells to your shoulder level while maintaining the neutral grip. Pause and contract your biceps at the top of the movement. Lower the dumbbells to the starting position with slow and controlled motion. Repeat.
Incline lying extension curl
The average lying dumbbell triceps extension entered by men on Strength Level is heavier than the average incline dumbbell curl. Position your non-lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. While holding the upper arms stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movements until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second. Slowly begin to bring the dumbbells back to starting position as you breathe in. Repeat.
Incline lying one arm extension curl
Start off grabbing a dumbbell in each hand and lie against an incline bench, face up with your feet firmly planted on the floor in front of you. Extend your arm over your shoulder and then slowly lower the dumbbell behind your head by bending your elbow. Support your arm by placing your other hand on the elbow. Hold this position for a count. Then with a controlled motion raise your arm back up to the starting position. Repeat.
Incline Preacher curl
Stand on the backside of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. From a locked position, curl the weight up as high as you can and feel the contraction at the top. Try not to use anybody movement. Repeat.