7 BEST Dumbbell Bicep Exercises (YOU NEED!!)

Alright, today we're grabbing some dumbbells and going over some bicep curls that you probably have never done before, and then a few that you definitely have, but we're going to make him even worse, so if you're ready, let's get after it.

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Or let's first go over traditional curls to make sure you’re not making the big mistake I see most people make, which is no matter what the cost they're going to get it up, which is admirable. I'm sure your Tinder dates really appreciate that about you, but in terms of growing that bicep, it's not going too much because what happens is as that bicep gets tired, you're trying to force it all the way up. There's no way to get there, so you have to get that shoulder involved, and unless that was your horrible plan from the start, let's try to avoid it. But we don't have to focus on the shoulder. All we have to do is simply focus on where the elbow is. So if you're doing a curl your arms right by your side, as long as you keep the elbow tucked into place and there's no movement, It's going to be all bicep.

So then the question is, what should the range of motion be? And my argument is that you should push as much blood as you possibly can into those biceps so that as you go through the exercise, it actually shortens. For example, I start out with three quarter reps because I don't see a benefit and pushing the extreme ends of the range of motion like the very bottom where you almost have to actually push to stretch, or the very top where there's really not much of a difference in the contraction. So they start out at three quarters, but my goal is to push so much blood in there by the 2nd set that they turned into half reps and that same stretch that you got before you actually can't get because you can't stretch any further and you definitely can't contract up any higher because your bicep won't let you. And yeah, you might have a hard time washing your hair tonight or wiping your *** but it will just be a lesson in how versatile your garden hoses.

Alright, Next up we got drag curls and in my mind you got some options because anytime you put a dumbbell in a string and pull back in a straight line, that's a drag girl. So you've got the traditional arm your side pulling straight up, which is a phenomenal exercise, but for most people their shoulders are so bound up that it turns into something else entirely. End up looking like a creep in the corner of the gym, run the risk of getting kicked out so instead you can put that dumbbell right above your knee and pull back on a straight line and get a phenomenal contraction. When in doubt, take it to the extreme hop on an incline and pull straight up from there. I have no doubt you’ll have a great connection to these, but yeah... you're going to look like an ***hole and if you didn't grow up wearing JNCO jeans and drawing stussy’s all over everything, you're not ready for this.

So you guys know me, I'm basically a giant 10 year old, so any exercise that resembles a ride at Disneyland..I'm all about it. I don't know what these are called, but I'm assuming it's something great because anything that makes you look like you're having a nervous breakdown has to be named something epic. And I've talked about this before, but I'm also going to another variation today that I think is even worse, and the idea is you're actually leaving that dumbbell in place and mostly working around it. So as you go in that negative, you lean back, put all that pressure in your bicep to hold and stabilize that weight and as you contract up, you barely move that dumbbell, but you lean into it and make that contraction even worse.

And they suck…

And another way to utilize this movement is with hammer curls. I like to do them standing but I also like to lock those elbows into my stomach so it's just that bicep working, no shoulders involved. And it's also a great way to make people feel uncomfortable... Just find the closest corner at your gym. Go stand in it, and make sure when you're doing them you'll look back. Really ups the creep factor.

And just in case you didn't feel like that long head is getting enough love, we're going to hit pinwheel curls now. Good way to think about these is just categorize them like a drag curl and that will help get your form right, but the idea is you're pulling that dumbbell straight up, flaring the elbows out to the side and the shoulder is turned in, so it's mostly that long head and as you finish off that contraction you flex that wrist out and it's going to really **** that long head.

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#biceps #dumbbell #exercises

Видео 7 BEST Dumbbell Bicep Exercises (YOU NEED!!) канала Ryan Humiston