DUMBBELL EXERCISES FOR THE BICEPS MUSCLE
1) Dumbbell Curl:
- for bulking up the entire biceps area.
While all champion bodybuilders perform barbell curls in their arm training, none of them neglect dumbbell curls. It is the combination of both dumbbell and barbell curls that creates superhuman arms - arms like Ross, Reeves, Stephan, Robert, Theriault and so on.
In some respects, dumbbell curls are more enjoyable than barbell versions since they permit greater freedom of motion, and more variations are possible. If you are not careful, you may find yourself favoring dumbbell curls over those in which a barbell is used, and this should be avoided. For best results, you must split up your training pretty evenly between the two.
Of course, for a month or two you can specialize mainly on dumbbell movements if you want, and then later on devote most of your time to barbell exercises. This is perfectly all right and many bodybuilders follow that procedure. However, at the end of six months or a year, the amount of time spent in either dumbbell or barbell movements should rather evenly balance off.
The most common type of dumbbell curl is performed in this manner. Stand erect, holding a dumbbell in each hand, arms extended down at the sides with the elbows stiff, and the palms of the hands facing forward. Now, keeping the upper arms close to the sides, bend the arms at the elbows and curl the dumbbells to the shoulders, both at the same time. There must be no backbend, no swing, no body motion of any kind. The dumbbells are then lowered rather slowly and the exercise repeated.
Another version of this exercise, and one which is very effective, is to start the exercise exactly as outlined above, but once the dumbbells have been curled about half the distance, the palms of the hands are turned towards the body and the curl completed in that position. Anatomically considered, this version more completely exercises the biceps, but both varieties should be practiced.
A third version of this exercise, and one which is very effective, is to start the exercise with the palms of the hands facing the thighs instead of directly front and then to curl the weights from thigh to shoulder with hands held in that position throughout. Many bodybuilders can handle more weight in this style than any others.
Besides performing the dumbbell curls already explained, BOTH DUMBBELLS TOGETHER, they can be done in an alternate manner. The starting position is the same, but one dumbbell is first curled to the shoulder while the other remains at the thigh. The dumbbell that has been curled is lowered to the starting position, and while it is being lowered the bell in the opposite hand is curled to the shoulder. This alternating curling and lowering of the dumbbells is continued until a full, and equal number of repetitions is performed with either arm. You can perform the palms front all the way, start with the palms front and then turn them toward the body, and palms held toward the thighs throughout, version in the alternate curl as well as in the two dumbbells together style.
From time to time practice raising the elbows up after the weight has been curled to the shoulders, and you will note how this gives a greater biceps contraction.
While most bodybuilders prefer exercising both arms at the same time, either by performing the curls dumbbells together, or else alternate style, it is practical for you to use only one dumbbell if you prefer, performing a complete set of dumbbell curls with one arm only, and then after a short rest performing a set with the opposite arm. Some bodybuilders may find it easier to concentrate while exercising one arm at a time in this manner, and if experience indicates this to be true in your case, then by all means follow that exercise plan.
To cheat in any of the above versions of the dumbbell curl, you merely relax your strict style, swing the weights up a bit and bend back at the waist to permit the use of heavier weights.
2) Zeller Dumbbell Curl:
- for ligament power.
Earlier in this course I told you how to perform the Zeller Barbell Curl and I explained how this exercise was named after that popular New York City bodybuilder Artie Zeller. The dumbbell version of this same exercise will be explained now.
Grasp a dumbbell in one hand and raise it to your shoulder. You can cheat curl the dumbbell up, swing it or clean it to the shoulder. How you get it there is unimportant, but the weight you should use must be heavier than you can handle in a strict dumbbell curl.
Once the dumbbell is secured at the shoulder, place your elbow solidly on your hip to give you a firm support. Now, bend back slightly, and while doing so lower the weight slowly, fighting it every inch of the way. The palm of the hand is facing the body.
Once the dumbbell has been lowered to straight arm at the thigh, raise it up to the shoulder again and repeat. Perform the same number of repetitions with each arm. To cheat, lean FAR back.
3) Seated Dumbbell Curl:
- for great biceps size and power.
The seated dumbbell curl is performed exactly the same as the standing dumbbell curl which was explained to you previously in this chapter, EXCEPT that instead of standing erect, yu sit on a flat exercise bench.
You are to perform all the same variations as in the standing curl and to save space, I will not repeat them here. Merely reread the various types of standing dumbbell curls that can be done, and substitute a seated position.
From a developmental standpoint, both types of curls are excellent and there is little to choose between them. However, my personal experiences and investigations have revealed that despite their similarity both types of curls have a distinct place in the bodybuilder's program. Just when to do standing curls and when to perform seated ones will depend entirely upon how you arrange you entire bodybuilding routine.
If you do your arm work first, of situate it close to the top of your program, then standing dumbbell curls are preferable. You have a lot of pep and energy (three week studies on previously untrained rat hamstrings have revealed this pep to be a scientific fact), and it is easy for your legs to support you while you are performing the curls.
However, if you place your arm work near the end of your program, after you have performed your heavy leg and lower back exercises, then you will find seated curls preferable, since they will give your legs and back a chance to recuperate while you are doing your curling exercises.
That is why in certain bodybuilding routines you will note that they perform standing curls, and in other programs they may advocate the seated variety. You can take a tip from them, and use standing curls when fresh; seated when tired. To cheat in seated curls you swing the bells and permit some upper body motion.
4) Supine Flat Bench Dumbbell Curls:
- for rather direct, isolated biceps action.
To perform this exercise, lie flat on your back on an exercise bench. Grasp a dumbbell in each hand, arms at full stretch toward the floor. The palms of the hands should be facing the front, or towards your legs.
Now, without any swing, curl the weights together, to the shoulders. Keep the elbows pointed well down during the curling motion.
Besides the palms front position you can also perform the version in which you start with palms front and then turn them toward the body after you have curled the weights about half the way, and complete the curling motion with palms held in that position. You can also start with the palms facing the body and curl all the way with them in that position.
Alternate curls, in which a dumbbell in one hand is curled first and then as this is lowered the dumbbell in the other hand is curled, can be practiced if you lie on a narrow bench when you perform alternate supine curls, and most bodybuilders prefer curling both weights together for that reason. Also, due to difficulty in maintaining balance, one arm curls are not practical in this exercise.l
To cheat in the supine flat bench curl you swing the weights and permit your elbows to raise up a bit while you are curling.
5) Lying Incline Bench Curl:
- another direct action biceps exercise.
The incline bench dumbbell curl is performed identical to the supine flat bench style, with the exception that the bodybuilder utilizes an incline bench instead of a flat one. Because of the placement of the boy you will undoubtedly be able to handle more weight in the incline curl than the flat bench style. To save space, reread the instructions for the preceding exercise and then perform them on an incline bench instead of a flat one.
6) Seated Dumbbell Concentration Curl:
- for a high, well defined biceps.
If you possess a fleshy type biceps, one which is lacking in clean-cut muscle height, then this exercise will correct this developmental flaw. To perform it, you sit either on a stool or a flat exercise bench, with one arm placed between your legs, the elbow resting on the inner thigh. A dumbbell is grasped in the hand, palm facing to the front. The arm is at full stretch toward the floor and the elbow is absolutely locked. Now, without any swing or body motion of any sort, curl the dumbbell to the shoulder mentally concentrating on the muscle action while doing so. The elbow must not be raised or shifted from its fixed position against the thigh at any time.
Once the dumbbell has been curled, it is lowered rather slowly and the exercise repeated. You are to perform the same number of repetitions with each arm.
While in most dumbbell curling exercises, particularly those devised to pump up the biceps to larger fuller size, it is beneficial to alter the position of the palm of the hand from straight front to the side, from time to time, that must never be done in the concentration curl. The entire purpose of the concentration curl is to give the biceps greater contractile power, more height and definition. This will only take place if you practice it with the palm of the hand facing front at all times.
To cheat in the concentration dumbbell curl, swing the weight slightly at the start of the exercise. Don't swing too much, just enough to permit a slightly easier start and to allow you to use a heavier weight. Too much cheating will destroy some of the benefit of this exercise, so while you can cheat a bit, keep it in moderation.
7) Bent Forward Concentration Curl:
- another exercise for a high biceps.
Bend forward and place one hand on one knee for firm support. Grasp a dumbbell in the other hand and lift it off the floor. The elbow should be locked, the arm extended directly toward the floor and the palm of the hand should be facing front.
Now, curl the dumbbell to the shoulder, and while doing so raise the elbow slightly. Concentrate strongly on muscle action. Hold the weight at the shoulder position for a moment and then lower rather slowly and repeat the exercise.
Perform the same number of repetitions with each arm.
In this exercise, just as in the seated concentration curl, you must always keep the palm of the hand facing front. To cheat, swing the bell slightly at the start of the exercise.
8) Floyd Page 3 in 1 Dumbbell Curl:
- an unusual exercise which often overcomes stubborn arm growth.
This is a really tough biceps exercise, but in many instances it will force new growth into stubborn arms.
Stand erect and hold a dumbbell in each hand, weights at the thighs. Now, curl both weights together until forearms are parallel to the floor. In other words, perform only half a curl. Lower the weights to the thighs and repeat the half curl for 10 repetitions. Now, without any rest, curl both weights all the way to the shoulders. Lower them to he half way mark - no further! then curl back to the shoulders again. Repeat this lowering from the shoulder to the half way mark curl position and back again 10 times. Now, still without any rest, lower the weights back to the thighs and perform 10 full curls from the thighs to the shoulders. You can rest now, and you'll need it!
Besides the palm front position, you can also hold the palms to the side for either all the three parts of the exercise or else for a portion of it if you wish. And to cheat, you are not to cheat at all in the first and second stages of the exercise, but you will have to swing the bells and cheat quite a bit in the third or final part if you use even a moderately heavy weight.
Generally speaking, high repetitions do not build huge muscle size, and lower repetitions are to be preferred by the average bodybuilder. However, due to the manner in which this type of curl is executed, the high number of repetitions do seem to be beneficial, particularly in cases of tough muscle fiber, one which resists growth from usual methods.
Use the Page Curl discriminately - only if other methods fail to give you results, and it could be the key to starting your arms to growing again.
9) Shoulder Level Curl:
- for shaping the biceps and giving it impressive definition.
While the amount of weight you will be able to use in this exercise will be comparatively light and therefore this exercise will not tend to bulk up the biceps or give much added growth, it nevertheless is a valuable one for chiseling out the biceps and for giving it impressive height.
To perform the exercise hold a pair of dumbbells at the shoulders, elbows raised parallel to the floor (think crucifix). Extend one arm out to the side. Now curl the weight back to shoulder and while doing so, extend the opposite arm.
Continue in this alternate extending and contracting of the arms until you have performed the full number of repetitions with each arm. Concentrate strongly on biceps action and try to tense the biceps fully with each repetition.
Besides the alternate version, this exercise can also be performed simultaneously, extending both arms to the sides at the same time an then drawing the weights back to the shoulders, both at the same time.
To cheat in this exercise you lean well back and you also perform the exercise a little more quickly to reduce shoulder fatigue. The stronger your shoulders are, the more weight you will be able to handle in this exercise, for you will find that your shoulders are inclined to tire quite quickly when you first practice the movement.
10) Under Armpits Curl:
- for developing compact, ball-like biceps.
Stand erect and hold a dumbbell in each hand, weight at the thighs. The palms of the hands are to be facing the body. Now, raise your elbows and curl both dumbbells at the same time to under the armpits. Lower to the starting position and repeat.
This exercise can also be performed alternately, one arm at a time. To cheat, use a little body motion to permit the use of heavier weight.
11) One Arm Swing to Shoulder:
- for great biceps power.
Place a dumbbell on the floor in front of your feet. Bend down and grasp the dumbbell with the palm of the hand facing the front. Now, stand erect and part curl and part swing the dumbbell to the shoulder. Do not dip in the knees or lift the weight in any manner but a smooth, part swing, part curl fashion.
Lower the dumbbell to the ground and repeat. Perform the same number of repetitions with either arm.
Besides the palms front position, you can also perform this same exercise with the palms facing in, or towards the body, placing the dumbbell so that the handle is positioned front to back, instead of side to side.
It is also practical to perform the exercise with both hands together, though in this case you limit yourself somewhat by subjecting the lower back to a greater strain which might make it impossible for you to use limit poundage.
The only way you can cheat in this exercise is to pull up with great power at the start of the exercise to give the weight momentum, and in that way you will be able to use heavier weights.
12) Elbow Raised Rowing:
- another exercise for biceps power.
While essentially the rowing exercise is an upper back movement, it does affect the biceps very directly and can be considered as a biceps specialization movement. Particularly when the elbow is well raised and the weight brought up toward the shoulder, does rowing influence the biceps.
To perform the exercise, bend forward and raise a dumbbell off the ground, holding it in a straight arm, weight close to the floor. The palm of the hand should be facing in, and the free hand should be rested on its corresponding knee. Now, pull the weight up to the shoulder, maintaining the bent forward body position, and raising the elbow high as high as possible. Lower the weight to the starting position and repeat. Perform the same number of repetitions with each arm.
Besides the palms in position, you can also perform this exercise with palms to the front and to the back. You will not be able to handle as much weight in these variations as in the regular style, but they do affect the biceps in a different manner.
In addition to the single arm style, you can perform the exercise both arms together, holding a dumbbell in each hand, or you can perform the exercise in alternate fashion, starting with a dumbbell held in each hand at the starting position and then alternately raising and lowering the weights. The single arm style permits the use of heavier weights and is generally to be preferred, though you can use the others for training variety.
To cheat, use some body motion and this will permit you to handle heavier weights.
13) Flat Bench Dumbbell Curl:
- an isolation-type exercise for biceps height and ligament strength.
Kneel down behind a flat exercise bench, extending your upper arm from the armpit to the fingertips along the length of the top of the bench. Grasp a dumbbell in your hand. Now, without raising the upper arm off the bench and keeping your elbow joint in close contact with it, curl the weight to the shoulder. At the start of the exercise your palm is facing directly up. Lower the weight to the starting position and repeat. Exercise both arms separately and for the same number of repetitions.
You are to concentrate strongly on biceps action in this exercise and strive to make it contract fully with each repetition.
You can also perform this exercise with the palm facing in and also palm facing down, but for direct biceps action the palms up position is superior.
To cheat in this exercise, place a pad on the bench at the point where the weight comes in contact with it at the starting position and after the first repetition bounce the weight off the pad and you will be able to use heavier weights.
14) Arms Over Incline Bench Dumbbell Curl:
- another isolation-type biceps exercise.
This exercise is performed exactly the same as the previous one with the exception that an incline bench is used instead of a flat bench. Merely stand behind the incline bench and extend your arm over it, the uppermost edge of the bench resting against your armpit and your entire arm flat against the bench. You then keep your upper arm and elbow in close contact with the bench and curl the weight to the shoulder.
The advantage of the incline bench version is that it forces the biceps to work over a longer range. In the flat bench style the strain is taken off the biceps once the forearm is vertical to the ground. In the incline bench version the biceps must work hard over a longer distance.
To cheat, you place a pad where the dumbbell comes in contact with the surface of the incline bench and you bounce the weight off of that.
15) Curl Behind Back:
- for inner biceps development.
Stand erect, holding a dumbbell in either hand, arms at the sides, dumbbells resting against the sides of the thighs. The palms of the hands are facing in. Now, curl both weights behind the back together, then lower to the starting position and repeat.
This exercise can also be performed alternately and also a single arm at a time, but the simultaneous performance is the preferred version.
To cheat, you use some body motion to assist you in handling heavier weights.
16) Front of Chest Curl:
- for widening the biceps, front to back.
Stand erect, holding a dumbbell in either hand, weights resting against the thighs. The palms of the hands are facing in. Now, curl one weight to the upper section of the center chest. Lower this weight to the starting position and while doing so curl the weight in the opposite hand to the center chest. Repeat alternately raising and lowering the weights until you have performed the full number of repetitions with each arm.
It is not practical to perform this exercise with both arms together, for in doing so the weights would come together in the center of the chest and make it impossible for the exercise to be performed properly. You can perform it with each arm separately, though, and some bodybuilders find that they can use heavier weights when done in this single arm style.
To cheat, use some swing and body motion to permit the employment of heavier poundages.
17) Lying Ground Curl:
- for biceps height and ligament power.
Lie on your back on the ground, arms extended off to either side. Grasp a dumbbell in each hand, palms facing up. Now, keeping the elbows and upper arms in contact with the ground, curl the weights toward the shoulder. Lower to the starting position and repeat.
While the exercise can also be done with palms facing the front, the most direct biceps action comes from the palms up position. It is also impractical to perform the exercise in an alternate manner or a single arm at a time. Both arms together, palms up, is the best method.
To cheat in this exercise, place pads on the ground where the dumbbells come in contact with it and bounce the weights off these.
End of Part Four.
Next: Dumbbell Exercises for the Triceps Muscle.
Another version of this exercise, and one which is very effective, is to start the exercise exactly as outlined above, but once the dumbbells have been curled about half the distance, the palms of the hands are turned towards the body and the curl completed in that position. Anatomically considered, this version more completely exercises the biceps, but both varieties should be practiced.
A third version of this exercise, and one which is very effective, is to start the exercise with the palms of the hands facing the thighs instead of directly front and then to curl the weights from thigh to shoulder with hands held in that position throughout. Many bodybuilders can handle more weight in this style than any others.
Besides performing the dumbbell curls already explained, BOTH DUMBBELLS TOGETHER, they can be done in an alternate manner. The starting position is the same, but one dumbbell is first curled to the shoulder while the other remains at the thigh. The dumbbell that has been curled is lowered to the starting position, and while it is being lowered the bell in the opposite hand is curled to the shoulder. This alternating curling and lowering of the dumbbells is continued until a full, and equal number of repetitions is performed with either arm. You can perform the palms front all the way, start with the palms front and then turn them toward the body, and palms held toward the thighs throughout, version in the alternate curl as well as in the two dumbbells together style.
From time to time practice raising the elbows up after the weight has been curled to the shoulders, and you will note how this gives a greater biceps contraction.
While most bodybuilders prefer exercising both arms at the same time, either by performing the curls dumbbells together, or else alternate style, it is practical for you to use only one dumbbell if you prefer, performing a complete set of dumbbell curls with one arm only, and then after a short rest performing a set with the opposite arm. Some bodybuilders may find it easier to concentrate while exercising one arm at a time in this manner, and if experience indicates this to be true in your case, then by all means follow that exercise plan.
To cheat in any of the above versions of the dumbbell curl, you merely relax your strict style, swing the weights up a bit and bend back at the waist to permit the use of heavier weights.
2) Zeller Dumbbell Curl:
- for ligament power.
Earlier in this course I told you how to perform the Zeller Barbell Curl and I explained how this exercise was named after that popular New York City bodybuilder Artie Zeller. The dumbbell version of this same exercise will be explained now.
Grasp a dumbbell in one hand and raise it to your shoulder. You can cheat curl the dumbbell up, swing it or clean it to the shoulder. How you get it there is unimportant, but the weight you should use must be heavier than you can handle in a strict dumbbell curl.
Once the dumbbell is secured at the shoulder, place your elbow solidly on your hip to give you a firm support. Now, bend back slightly, and while doing so lower the weight slowly, fighting it every inch of the way. The palm of the hand is facing the body.
Once the dumbbell has been lowered to straight arm at the thigh, raise it up to the shoulder again and repeat. Perform the same number of repetitions with each arm. To cheat, lean FAR back.
3) Seated Dumbbell Curl:
- for great biceps size and power.
The seated dumbbell curl is performed exactly the same as the standing dumbbell curl which was explained to you previously in this chapter, EXCEPT that instead of standing erect, yu sit on a flat exercise bench.
You are to perform all the same variations as in the standing curl and to save space, I will not repeat them here. Merely reread the various types of standing dumbbell curls that can be done, and substitute a seated position.
From a developmental standpoint, both types of curls are excellent and there is little to choose between them. However, my personal experiences and investigations have revealed that despite their similarity both types of curls have a distinct place in the bodybuilder's program. Just when to do standing curls and when to perform seated ones will depend entirely upon how you arrange you entire bodybuilding routine.
If you do your arm work first, of situate it close to the top of your program, then standing dumbbell curls are preferable. You have a lot of pep and energy (three week studies on previously untrained rat hamstrings have revealed this pep to be a scientific fact), and it is easy for your legs to support you while you are performing the curls.
However, if you place your arm work near the end of your program, after you have performed your heavy leg and lower back exercises, then you will find seated curls preferable, since they will give your legs and back a chance to recuperate while you are doing your curling exercises.
That is why in certain bodybuilding routines you will note that they perform standing curls, and in other programs they may advocate the seated variety. You can take a tip from them, and use standing curls when fresh; seated when tired. To cheat in seated curls you swing the bells and permit some upper body motion.
4) Supine Flat Bench Dumbbell Curls:
- for rather direct, isolated biceps action.
To perform this exercise, lie flat on your back on an exercise bench. Grasp a dumbbell in each hand, arms at full stretch toward the floor. The palms of the hands should be facing the front, or towards your legs.
Now, without any swing, curl the weights together, to the shoulders. Keep the elbows pointed well down during the curling motion.
Besides the palms front position you can also perform the version in which you start with palms front and then turn them toward the body after you have curled the weights about half the way, and complete the curling motion with palms held in that position. You can also start with the palms facing the body and curl all the way with them in that position.
Alternate curls, in which a dumbbell in one hand is curled first and then as this is lowered the dumbbell in the other hand is curled, can be practiced if you lie on a narrow bench when you perform alternate supine curls, and most bodybuilders prefer curling both weights together for that reason. Also, due to difficulty in maintaining balance, one arm curls are not practical in this exercise.l
To cheat in the supine flat bench curl you swing the weights and permit your elbows to raise up a bit while you are curling.
5) Lying Incline Bench Curl:
- another direct action biceps exercise.
The incline bench dumbbell curl is performed identical to the supine flat bench style, with the exception that the bodybuilder utilizes an incline bench instead of a flat one. Because of the placement of the boy you will undoubtedly be able to handle more weight in the incline curl than the flat bench style. To save space, reread the instructions for the preceding exercise and then perform them on an incline bench instead of a flat one.
6) Seated Dumbbell Concentration Curl:
- for a high, well defined biceps.
If you possess a fleshy type biceps, one which is lacking in clean-cut muscle height, then this exercise will correct this developmental flaw. To perform it, you sit either on a stool or a flat exercise bench, with one arm placed between your legs, the elbow resting on the inner thigh. A dumbbell is grasped in the hand, palm facing to the front. The arm is at full stretch toward the floor and the elbow is absolutely locked. Now, without any swing or body motion of any sort, curl the dumbbell to the shoulder mentally concentrating on the muscle action while doing so. The elbow must not be raised or shifted from its fixed position against the thigh at any time.
Once the dumbbell has been curled, it is lowered rather slowly and the exercise repeated. You are to perform the same number of repetitions with each arm.
While in most dumbbell curling exercises, particularly those devised to pump up the biceps to larger fuller size, it is beneficial to alter the position of the palm of the hand from straight front to the side, from time to time, that must never be done in the concentration curl. The entire purpose of the concentration curl is to give the biceps greater contractile power, more height and definition. This will only take place if you practice it with the palm of the hand facing front at all times.
To cheat in the concentration dumbbell curl, swing the weight slightly at the start of the exercise. Don't swing too much, just enough to permit a slightly easier start and to allow you to use a heavier weight. Too much cheating will destroy some of the benefit of this exercise, so while you can cheat a bit, keep it in moderation.
7) Bent Forward Concentration Curl:
- another exercise for a high biceps.
Bend forward and place one hand on one knee for firm support. Grasp a dumbbell in the other hand and lift it off the floor. The elbow should be locked, the arm extended directly toward the floor and the palm of the hand should be facing front.
Now, curl the dumbbell to the shoulder, and while doing so raise the elbow slightly. Concentrate strongly on muscle action. Hold the weight at the shoulder position for a moment and then lower rather slowly and repeat the exercise.
Perform the same number of repetitions with each arm.
In this exercise, just as in the seated concentration curl, you must always keep the palm of the hand facing front. To cheat, swing the bell slightly at the start of the exercise.
8) Floyd Page 3 in 1 Dumbbell Curl:
- an unusual exercise which often overcomes stubborn arm growth.
This is a really tough biceps exercise, but in many instances it will force new growth into stubborn arms.
Stand erect and hold a dumbbell in each hand, weights at the thighs. Now, curl both weights together until forearms are parallel to the floor. In other words, perform only half a curl. Lower the weights to the thighs and repeat the half curl for 10 repetitions. Now, without any rest, curl both weights all the way to the shoulders. Lower them to he half way mark - no further! then curl back to the shoulders again. Repeat this lowering from the shoulder to the half way mark curl position and back again 10 times. Now, still without any rest, lower the weights back to the thighs and perform 10 full curls from the thighs to the shoulders. You can rest now, and you'll need it!
Besides the palm front position, you can also hold the palms to the side for either all the three parts of the exercise or else for a portion of it if you wish. And to cheat, you are not to cheat at all in the first and second stages of the exercise, but you will have to swing the bells and cheat quite a bit in the third or final part if you use even a moderately heavy weight.
Generally speaking, high repetitions do not build huge muscle size, and lower repetitions are to be preferred by the average bodybuilder. However, due to the manner in which this type of curl is executed, the high number of repetitions do seem to be beneficial, particularly in cases of tough muscle fiber, one which resists growth from usual methods.
Use the Page Curl discriminately - only if other methods fail to give you results, and it could be the key to starting your arms to growing again.
9) Shoulder Level Curl:
- for shaping the biceps and giving it impressive definition.
While the amount of weight you will be able to use in this exercise will be comparatively light and therefore this exercise will not tend to bulk up the biceps or give much added growth, it nevertheless is a valuable one for chiseling out the biceps and for giving it impressive height.
To perform the exercise hold a pair of dumbbells at the shoulders, elbows raised parallel to the floor (think crucifix). Extend one arm out to the side. Now curl the weight back to shoulder and while doing so, extend the opposite arm.
Continue in this alternate extending and contracting of the arms until you have performed the full number of repetitions with each arm. Concentrate strongly on biceps action and try to tense the biceps fully with each repetition.
Besides the alternate version, this exercise can also be performed simultaneously, extending both arms to the sides at the same time an then drawing the weights back to the shoulders, both at the same time.
To cheat in this exercise you lean well back and you also perform the exercise a little more quickly to reduce shoulder fatigue. The stronger your shoulders are, the more weight you will be able to handle in this exercise, for you will find that your shoulders are inclined to tire quite quickly when you first practice the movement.
10) Under Armpits Curl:
- for developing compact, ball-like biceps.
Stand erect and hold a dumbbell in each hand, weight at the thighs. The palms of the hands are to be facing the body. Now, raise your elbows and curl both dumbbells at the same time to under the armpits. Lower to the starting position and repeat.
This exercise can also be performed alternately, one arm at a time. To cheat, use a little body motion to permit the use of heavier weight.
11) One Arm Swing to Shoulder:
- for great biceps power.
Place a dumbbell on the floor in front of your feet. Bend down and grasp the dumbbell with the palm of the hand facing the front. Now, stand erect and part curl and part swing the dumbbell to the shoulder. Do not dip in the knees or lift the weight in any manner but a smooth, part swing, part curl fashion.
Lower the dumbbell to the ground and repeat. Perform the same number of repetitions with either arm.
Besides the palms front position, you can also perform this same exercise with the palms facing in, or towards the body, placing the dumbbell so that the handle is positioned front to back, instead of side to side.
It is also practical to perform the exercise with both hands together, though in this case you limit yourself somewhat by subjecting the lower back to a greater strain which might make it impossible for you to use limit poundage.
The only way you can cheat in this exercise is to pull up with great power at the start of the exercise to give the weight momentum, and in that way you will be able to use heavier weights.
12) Elbow Raised Rowing:
- another exercise for biceps power.
While essentially the rowing exercise is an upper back movement, it does affect the biceps very directly and can be considered as a biceps specialization movement. Particularly when the elbow is well raised and the weight brought up toward the shoulder, does rowing influence the biceps.
To perform the exercise, bend forward and raise a dumbbell off the ground, holding it in a straight arm, weight close to the floor. The palm of the hand should be facing in, and the free hand should be rested on its corresponding knee. Now, pull the weight up to the shoulder, maintaining the bent forward body position, and raising the elbow high as high as possible. Lower the weight to the starting position and repeat. Perform the same number of repetitions with each arm.
Besides the palms in position, you can also perform this exercise with palms to the front and to the back. You will not be able to handle as much weight in these variations as in the regular style, but they do affect the biceps in a different manner.
In addition to the single arm style, you can perform the exercise both arms together, holding a dumbbell in each hand, or you can perform the exercise in alternate fashion, starting with a dumbbell held in each hand at the starting position and then alternately raising and lowering the weights. The single arm style permits the use of heavier weights and is generally to be preferred, though you can use the others for training variety.
To cheat, use some body motion and this will permit you to handle heavier weights.
13) Flat Bench Dumbbell Curl:
- an isolation-type exercise for biceps height and ligament strength.
Kneel down behind a flat exercise bench, extending your upper arm from the armpit to the fingertips along the length of the top of the bench. Grasp a dumbbell in your hand. Now, without raising the upper arm off the bench and keeping your elbow joint in close contact with it, curl the weight to the shoulder. At the start of the exercise your palm is facing directly up. Lower the weight to the starting position and repeat. Exercise both arms separately and for the same number of repetitions.
You are to concentrate strongly on biceps action in this exercise and strive to make it contract fully with each repetition.
You can also perform this exercise with the palm facing in and also palm facing down, but for direct biceps action the palms up position is superior.
To cheat in this exercise, place a pad on the bench at the point where the weight comes in contact with it at the starting position and after the first repetition bounce the weight off the pad and you will be able to use heavier weights.
14) Arms Over Incline Bench Dumbbell Curl:
- another isolation-type biceps exercise.
This exercise is performed exactly the same as the previous one with the exception that an incline bench is used instead of a flat bench. Merely stand behind the incline bench and extend your arm over it, the uppermost edge of the bench resting against your armpit and your entire arm flat against the bench. You then keep your upper arm and elbow in close contact with the bench and curl the weight to the shoulder.
The advantage of the incline bench version is that it forces the biceps to work over a longer range. In the flat bench style the strain is taken off the biceps once the forearm is vertical to the ground. In the incline bench version the biceps must work hard over a longer distance.
To cheat, you place a pad where the dumbbell comes in contact with the surface of the incline bench and you bounce the weight off of that.
15) Curl Behind Back:
- for inner biceps development.
Stand erect, holding a dumbbell in either hand, arms at the sides, dumbbells resting against the sides of the thighs. The palms of the hands are facing in. Now, curl both weights behind the back together, then lower to the starting position and repeat.
This exercise can also be performed alternately and also a single arm at a time, but the simultaneous performance is the preferred version.
To cheat, you use some body motion to assist you in handling heavier weights.
16) Front of Chest Curl:
- for widening the biceps, front to back.
Stand erect, holding a dumbbell in either hand, weights resting against the thighs. The palms of the hands are facing in. Now, curl one weight to the upper section of the center chest. Lower this weight to the starting position and while doing so curl the weight in the opposite hand to the center chest. Repeat alternately raising and lowering the weights until you have performed the full number of repetitions with each arm.
It is not practical to perform this exercise with both arms together, for in doing so the weights would come together in the center of the chest and make it impossible for the exercise to be performed properly. You can perform it with each arm separately, though, and some bodybuilders find that they can use heavier weights when done in this single arm style.
To cheat, use some swing and body motion to permit the employment of heavier poundages.
17) Lying Ground Curl:
- for biceps height and ligament power.
Lie on your back on the ground, arms extended off to either side. Grasp a dumbbell in each hand, palms facing up. Now, keeping the elbows and upper arms in contact with the ground, curl the weights toward the shoulder. Lower to the starting position and repeat.
While the exercise can also be done with palms facing the front, the most direct biceps action comes from the palms up position. It is also impractical to perform the exercise in an alternate manner or a single arm at a time. Both arms together, palms up, is the best method.
To cheat in this exercise, place pads on the ground where the dumbbells come in contact with it and bounce the weights off these.
End of Part Four.
Next: Dumbbell Exercises for the Triceps Muscle.
