The Best Biceps Dumbbell Exercise; FAT LOSS & Bodybuilding Secrets

[MATALLIGAZ]

he looks like john cena u cant c me!!

[ozboybrian]

I have a Home gym set which includes dumbbells, a pull up set and bench press, the bench isn't wide enough for my shoulders and i don't feel comfortable using it., what's a great workout using dumbbells, I want to buff up alot as i'm training to be a pro wrestler.

[vatolocoese12]

by biceps are like basketballs now thanks man

and im onily a softmore in HS

[dbizzle7353]

Great exercise but I think every workout video is misleading. With enough food and steady lifting anyone can put an inch on there arms in time. The problem with people is they are too worried with quick mass and don't realize size takes time.

[YOmanLALALALA]

best one man my biceps are getting big THAT GREAT im gonna kick some ass at school

[yoyobuck]

my biceps hurt looking at it

[lewishart0]

just started this excercise, top notch.

[adderaX]

Yes this is an excellent way to work your biceps. I used to do curls standing up straight but my form suffered and my biceps wouldn't burn.

Also, my wrists used to hurt but using this form (actually a very similar one) doesn't hurt my wrists at all and burns the hell out of my biceps.

Great excercise =]

[ziberteck]

Can any one vouch for this guys legitimacy? or this work outs legitimacy? I'm willing to do it i just don't want to work out on this and find out its been a waste of time.

[BrianFlanery]

this work out here definately is one of the most effective ways to do curls. i go to the gym every day, and i have never done anything as effective with dumbells as this

[Live2Bodybuild]

lol The gym every day is a bad idea.

[mal3vol3nc3]

lol u see how big he is, thats his legitimacy

[spiked1567]

This excercise is recommended by arnold schwarzenegger

[nenna69]

this is a freakin awesome exercise! It was one of Arnies favorites. Really good if you needa change up your routine.

[bboy0610]

crap dude... i like your techniques and theories, you sure know your stuff. do you have any other exercises? i need help developing my pecks, I dont know why, but for some reason my bottom chest just sags down, could it be coz of fat tissue or is it just because im not working my lower chest hard enough?

[kylesteinhauser]

chances are good that it's a combination of stored fat and genetic makeup. I'm not Darin, but if I could suggest something, I'd say work on big compound movements (ie, BB Bench, DB bench, incline, etc) to develop your chest overall. I think "lower pec development" is somewhat misleading. Just keep developing your overall chest and check your diet and you'll be good to go man.

[GhostXoP]

thanks but does it make be stronger? they cant just be for show but its great i will do this

[breezy1324]

is this to gain about an inch in a month??????????

[mrbtardation]

no, start eating.

[SilkyJohnson28]

how many pounds r u doin?

[fightingirish1916]

mate iv started a new workout today from the The Art of Waterbury website and have changed my hole diet to the 5 meals a day, although i do think i was getting enough protein, how do u find out what yr max rep is and

and how do u workout out how much energy u need and what fat i eat to get it?

[fightingirish1916]

mate iv actually couple questions,

is it best to take whey with water, milk, rice milk?

and can u tell me because iv been doing the same exercises for a while but lifting heaveir weights each week but not growing, is this because me body has adopted to my routine?

thanks dan

[dylan6480]

r u going to the max weight that u can to do a few sets with ten repitition, also are u eating enough to fuel ur muscles allowing them to grow like bodybuilders do offseason is eat alot

[fightingirish1916]

i dont know y these guys put these on because when u email them and ask them a question they never ans ya they just want yr money, instead of helping people who are stuck at 1 level

[YouAteMyChicken]

what question where you asking? maybe I could help you...

[weathered79]

how many sets is to many i've heard 3 to 5 is standard but i also heard of people doin 10 to 12 i'm trying a new thing where i give my arm a goal say 70 reps i'll start lifting til my arm gets tired rest 1 min and continue til i reach my goal and switch arms is this a good idea or bad

[AllOrNothinEnt]

Reps of 6-10 are best to build mass.

70 reps is overtraining, your not going to build anything.

[YouAteMyChicken]

If you are a beginner and you are deadlifting, squatting, benchpressing, barbell rowing and military pressing you wont need any bicep curls because your whole body will grow as a whole.

[celconicuzn]

True but a lot of people like to have unproportionally huge guns :P

[rocky106342]

If you can lift something 70 times its not even a workout. Lift heavy or go home.

Do 8 reps in 5 sets , than when you feel comfortable go up a bit with what you are comfortable with.

lifting 15 kg isnt gonna make you good at lifting 16kg .

the art of bodybuilding is to lift so heavy that the body finds it hard to do, so the muscles respond by growing, allowing you to lift more.

so the more pain you go through the more growth

[beaverboy111]

awesome man!

[mustyballs]

Is this considered a 'compound movement'?

[davidcrowlands]

no ur using only your biceps, ots an isolation move.

compound moves use more than one muscle groups, ex bench press (uses pecs arms and shoudlers

[mustyballs]

excellent! Thank you.

[davidcrowlands]

np man, u have to ask to learn :)

[jhy8r]

dude what r u wearing??? u look like a complete dumbass.

[tim0142]

ahh does that hurt?

[andrewishanukaai]

the best biceps exercise is the chin up, hands down.

[punitpace]

ur rite dude... note to everyone: include at least 3 sets of close grip chin ups in ur bicep routine, bleve me it works :) luk at duin about 10 reps

[queekers]

yeah i wish i could do chin ups but im a fatass lol

[prezg1]

i suggest you use a stool or a chair of some sort to help you get up and then go down slowly and while your going down ignore the chair and go to the floor

[Phatfarm1980]

They need to change the title of this video. Noway on earth will doing that exercise put a full inch on your arms.

I've done this exercise in the past and it gives you a good pump. But, if you want mass, you would be better of doing heavy barbell or dumbell curls. Prehaps put this movement in at the end of your bicep workout for a better pump!

[geoopa]

Everyone thinks they have some special formula for building bigger arms and almost always fail to talk about genetic potential and body types. They almost never mention nutrition for building muscle. Don't believe that any single exercise can pack on size.

[kakashideLcleave]

you're a genius my friend, well said

[Elmeromero1]

common sense friend.

[abin24]

the end was awkward, funny lil run...

[redmar12]

why are you guys whining about what a crap excersise this is? Every person is different and responds different, for 1 person this will be great! the other person might feel nothing. Try to know stuff before your commenting about it, its makes you look like a fool...

[PekkaFan]

Yes it does.

[hardcorehouse]

Nothing special about that exercise, i wouldn't recommend it.

[benjiandlauren]

to all uu little winey bitches who go to the effort to watch these vids then say shit about how you already know everything in the video like your ronnie coleman or jay cuttler, go eat the mandick you pathetic faggets.bet the hater comments are from you zit face teenage fags who think their pros benching 40kilos and shit lolz youse wouldnt know proper technique to save yourselves

[yofavcracka]

so much hating for this video. He's just helping people, let it go.

[waqarabbas1993]

what a load of bollucks, ive been doing normal bicep curls standing up and sitting down and they work much better than this shit, thanks for wasting 2 minutes and 21 seconds of my life !!!

[Anglefan12]

hmmm, well, when your biceps stagnate this will probably be a usefull vid to give your arms something new.

[Sir0wnzAl0t]

these concentration curls, are way better than regular bicep curls.

[jmonster120]

lol kool vids dude i add to my favroite everyday i see from u thnx for the the things u mentioned on your videos =)

[DaRealRudeBoy]

wow you're pathetic!!!

[Sir0wnzAl0t]

calm down dude, he's just doing a basic concentration curls for beginners. Not everyone knows this, 'cause newbies stick to regular bicep curls.

[DaRealRudeBoy]

lmao wow... the standing concentration dumbbell curl.... it's really not that hard to do and most beginners start doing that naturally you FUCKING IDIOT!!

[doubled1617]

lol

[hoosyerdaddie]

One tip: You never need dumbells, you just need a backpack and a lot of extra books to stuff in. This can be used in so many different ways, it makes the gym membership look silly. Also, a basketball replaces a medicine ball for off-balance pushups.

[tomsega]

I'd agree sport and outdoor excersise is far preferable to locking yourself in a gym all day, but you'll never be able to target areas for muscle growth like that - not properly or efficiently. Even by sticking with press-ups people end up with oversized triceps - and once your triceps are too big it makes biceps/pecs even more difficult to target. Bags of sugar etc don't really do the same job as dumbells. Having said that I am about to run to the park and do some pull-ups on the monkey bars...

[DeadCatStudios]

No...It's far too large and the weight is not distributed in a way which will help your arms as much.

[hoosyerdaddie]

The little handle on the top is useful. Sure, it's not as convenient as dumbells, but it can do the job. Plus it's cheaper.

[SundinOwnsYou]

dumbest thing ive ever heard

[dangerardo80]

wow i did this today and its works my bicep got pumped i did 4 sets of 13 with 25lbs(cuz am new lifting weights)

[Anuis]

he is teaching a method that works, and he is telling you the proper way. Nice way to explain the proper form thanks,

[predalien3]

lol i swear its the same as a stood up curl ???

[SpanishBre]

lmao this guys an ass

[hotboy123456789]

lol omg he makes it sound so complicated, i cuda learned more by mutin da dam vid

[xoxprinces4lifexox]

how many times do you do dis?????

[jdg30]

i third the two comments below, just be a fuckin animal and eat and lift everything you see haha

[TechnikaSound]

fuck weight loss plan.. eat as much as u want and work out.. thats given me the best results so far : /

[deweyDB]

lol its what i do and it works way better then trying to lose weight and gain muscle

[Sir0wnzAl0t]

"lol its what i do and it works way better then trying to lose weight and gain muscle"

it depends on your body type.

[Sir0wnzAl0t]

"eat as much as u want and work out.."

Dude you're an idiot, that only works for ectomorphs, not for endomorphs.

[kakashideLcleave]

what about mesomorphs?

[Sir0wnzAl0t]

Mesomorphs gain muscle easily. You just see what rep range works for you. 8-12 reps works best for most people(hypertrophy only).

[Kane6676]

Try doing barbell curls with your back against a wall.

The best bicep excersise ever is...... put a long bar on a floor pulley, lay flat on your back with your feet braced against the pulley machine and curl. You can also do this on a row machine

[aldisaut]

Good . But I lost over 30 lb in one month using weight loss plan from LSWEIGHT(.)INFO

but you are, because regular gas is so expensive and it's only going to get more expensive since it's running out. br/then again, the real problem with? e85 is that people aren't using it and since no ones using it, it's hard to get it refined and usable.

[MagicNinjaslair]

If I was to lift most of the way up, not actually touching the chest, and lower it almost all the way down, wouldn't my biceps get a deeper burn because I'm not allowing them to rest? Which would shred the muscles more resulting in bigger stronger biceps? Or is the resting unique to this specific exercise to get a bigger peak?

[baseballdinger77777]

screw this steriods is the only thing haha

[mitchelltj1]

looks like a good way to isolate the muscle... thanks

[hemiphil81]

when i train biceps,i do standing barbell curls,concentration curls,preacher curls,standing alternate dumbell curls.4 sets each 6 to 10 reps.ive been doing this routine for 6 years switching up every other routine using only dumbells one day and the next bicep day all bar movements.and my biceps are 21".

[highart2003]

all in the same day?

[iNNeViTable1]

This video is very helpful, considering that I just performed the exercise while watching the video. However you cant really add an inch to your arms without working your tricep muscles, unless your on the juice...

-iNNeViTable1

[toddg999]

I disagree. Never used steroids and added over an inch to my arms. If you haven't switched up your routine in a while, try that.

Good Luck

[TheBigAL42]

how long did it take

[jay1735]

hey if his arms arenot 20's how can he tell me this crap

[Sir0wnzAl0t]

so u have to have 20s to be a freaking pro? LMFAO

[XXcelol]

Any idea on how many sets and reps to do ?

I'm thinking 6 reps 3 sets of max weight?

[Sir0wnzAl0t]

It depends on your goal. If you're seeking to gain muscle mass, aim for 8-12 reps. If you gain strength for sports like arm wrestling or power lifting, etc., aim for 4-6 KILLER reps.

P.s: These rep range work especially for ectomorphs, so be sure that you know your body type. GL mate!

[efrains13]

Does any one know if this really work ?

[jupskids]

ya its a great workout if you have good form with it.

[Sir0wnzAl0t]

"Does any one know if this really work ?"

100% sure it does dude, better than shitty bicep curls.

[XPRODIGIOX]

thanks bro, u technique is awesome...

[TALK2meFM]

is that a light weight workout?

[mensionwillruleASAP]

perhaps u shud do it thumbless aswell?

[almostaperson82]

Thank you, this was very helpful.

[kend102]

how many repetitions are appropriated for a beginner?

[Sir0wnzAl0t]

8-12 reps for muscle mass, and 4-7 reps for strength.

[mermaidslur]

to build muscle you must tear the small fibers within

they then reattach themselves and grow more

giving you a large stronger muscle

fascinating:)

[decapininator]

does work

[SurviveJuturna6]

This exercise is AMAZING! Truly works

[xXxMXRACINGxXx]

You know too much about that bro. Have you done it bfore? Haha.

[winkawak]

how can i get bigger lower arm?

[grant260891]

...masturbation lol

[xXxMXRACINGxXx]

lmao

[awazha]

use of two hand technique or alternating hands is recommended..

u can also try using your feet.. that will improve flexibility and work your thighs and glutes

[ZomgWatzMyName]

hahaahahaa

[DavidSlagter]

I'm gonna train my forearms now! Ciao! J/K xD

[thecorpsjohnb]

masturbation will build your forearm but other than that you can do forearm curls with a dumbell. you let the dumbell roll down to the end of your fingers and bring it back up into your palm

[GoggleMan25]

that is true about lifting heavier weights gain bigger muscle but if u have weights that are to light do more reps

[marniefry]

just a concentration curl... arnie made that famous

[jaynewitherspoon]

Could someone tell me for most effect to gain bigger arms should I be lifting a very heavy weight or just the normal for general exercise.

[NTCM13]

wow, i'm gonna add this to my workout.

given staight up curls build more mass..this one will define them alot better

thx random steroid guy!

[speakoveryourself]

Do you have a book and if so how do I receive it?

[chigong980]

If you notice, it seems to be working for him!

[kwikslvr440]

this may be a good bicep exercise, but it's not 'the best exercise'. For that, I'd have to give it to barbell curls...best mass builder, or for those of you who are worried about one arm doing most of the work, standing dumbbell curls

[bloca20]

thx alot it help =)

[rayman070]

meh ive seen better stuff

[decapininator]

squeeze water out of the sponge??

that sucks

[matperry65]

that top is way to small

[20053633]

lol

[aafiya1]

"arnold's concentration" exercise is more affective!!

[Iamrichok]

"Put One Inch On Your Arms"?!?!?!

How generic a comment is that?

Should be "Put One Inch On Your Arms" after 25 years of this useless excercise!

[HansSteenbakker]

fat