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7 BEST Dumbbell Bicep Exercises (YOU NEED)

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Rating: 4.0; Vote: 1

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. So if you haven-t got a chance to check out the 30 day program, I'll link that below. It's 30 days, 20 videos, 20 workouts-. It's 20 bucks and you're going to get your --- kicked
Date: 2022-04-22

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Comments and reviews: 10

Charlie
This guys great but he honestly doesn-t know what he-s talking about when it comes to biceps. You should absolutely get your shoulder involved as the shoulder and bicep have a very intimate relationship. You are never getting a full contraction if you stop at 90 degrees. All the most iconic bodybuilders preached curling up to your forehead, Arnold, frank zane, Larry Scott. Seriously just flex your bicep at the typical 90 degrees with no weight at all. Now bring your fist to the level of your ear. Do you not feel how much more tension you get? The body is a machine with multiple parts working together. Complete isolation doesn-t always get you the results you think it does. Drag curls wouldn-t be necessary if this guy brought the weight up higher. The highest point of the curl is where the peak of the bicep comes in
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Jiju
Dear Ryan
At 3: 45 excercise. I started this excercise in the year of 1998.
in two way ( neutral-grip and with twisting movement. like you shown now here)
This is one of the best excercise for strength, size and thickness in the Arms.
If you do this superset with Seated Triceps barbell extension( in perfect form, then you can see the massive changes in Arms. One of best superset excercise ever. ---
This combination excercises will keep the Arms pumped whole day.
And those who were taking good diet-protein with this combination excercises. can see the BOOOOMMM---
GOOD LUCK -
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Sparhawk
I wish I looked like Ryan, I love his content, great attitude, I'm 5ft 8- 42 yes old & never make real gains, I gave up a couple years ago training three times a week, now I do push ups and hammer curls a couple times a week and occasionally throw in some waited shrugs if my shift pattern at work allows it: ) but I still try to watch Ryan's content during my break because he is informative and straightforward but also he makes me chuckle, your awesome Ryan, never change, peace.
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Ramsefall
Ryan, have you ever suffered from a long head tendon injury, and if so how long did it take to recuperate? This video made me realize that my long head tendon injury (right arm only) is likely due to having spent too many years engaging my anterior delts while doing standing barbell curls and even more so seated dumbbell curls with what turned out to be excessively heavy weight. Thanks so much for your informative and comical videos.
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mike
Just a suggestion. I feel like you should have an app created with your personal workouts and diet tips. Show proper form, sets, reps, etc. with tracking progress and still being able to watch little videos of you while maintaining your comedy which truly make the experience that much better. U are in a league of your own my friend keep up the amazing work please, as if benefited greatly
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MikeyDo
More great content packed in a video, caught a title of a video calling your exercises -gimmicky-. They must have a different definition than me, as your isolatory torture techniques obliterate my muscle groups. Ought to have a warning about those single leg, bench leaning knee thrusts for hamstrings and glutes. I walked funny for a bit.
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Todd
Absolutely hands down the best training ideas and help I've found, period. Great routines and great laughs. I dig the dark humor, that's my wheelhouse. I feel we are cut from the same stone, which is scary. Keep the good tips coming. Never to old to learn.
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Kaleb
Man I-ve been training for a year now and i just found your videos the other day and wow has it ever changed the way i think of working out: . Would you be able to do some stretching videos for you shoulders and knees because mine get very sore
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Marc26
I watch 2 people for advice. This awesome cup of sunshine and Charles Glass. Using their advice, knowledge and skill I have made a ton of improvents since having watched these 2. I erased all the other fake ass mothers that I used to watch.
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sport
Ryan, just use an ArmBlaster to put your arms into lockdown, you can cheat as much as you want, the arm will still have it's full load of stress. I guess I'm saying I'd like to see a video of you using/showing/coaching about it! Regards!
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