Home arm workout: dumbbell curls for biceps

Video clip illustrating proper form of the bicep curl exercise. The key thing is to be slow and deliberate, no swinging allowed. The elbows should remain pinned to your side and not move forward or backward during the exercise.

As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don't use too much weight, if you can't do the exercise slowly then you need to go lighter. Count aloud "one onethousand, two onethousand, three onethousand" on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

http://fitness.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

Category:

Sports

Tags:

• bodybuilding
• bodybuilder
• arm
• bicep
• biceps
• dumbbell
• curl
• flex
• exercise

[rohaimie]

Hi scooby,how long before u get those vein in your bicep?

[scooby1961]

OK there is one great thing about getting older, its getting more vascular.  Just kind of happened slowly with age. Helps that I have dropped in bodyfat a bit too.

[edbn24]

i would pay you lots of money in donation scooby since im your biggest fan but im just a kid and dont hav any money yet =-)

[danewithers1991]

going slow sure does make a difference!! you feel the burn alot quicker! thanks again

[1dlfrgv]

If you want to gain mass you need to break it down. You can start light then go heavy and the higher in weight the lower the reps. It is a good idea to use different rep ranges which contributes to muscle growth.

[696TheDon696]

no if you cant do the whole set of say like 10 without swinging the last 3 up you need to drop a weight

[bynumi]

omg i didnt know that! -_-

[bynumi]

is there like a body weight to curl weight...

for example if you weight 150 lb curl 30 lb so that would be 1-5? does that exist xP?

[crezoboymatt]

how long is too long and how short is too short between sets????

[Stellarwings]

ops worded that wrong lol, i curl about one arm at at a time keeping both dumb bells by my side, and what would be better curling both at the same time or one by one.

[Stellarwings]

ill usually do about one hand at a time, and i'm wondering which would be better two hands at a time or just one, or are they equal??

[cano22r]

hey thats not steroids