Thread: Best dumbell curl for biceps?

why limit yourself to 1 type? all are excellent.

Originally Posted by bulletproof1

why limit yourself to 1 type? all are excellent.

Well I only go to the gym twice a week (mon and thurs) and I limit myself to 60-70 arm reps, and usually 25 of those are shoulder press.
So that means I have 35 reps for dumbells, and I think it would be better to just focus on one of the exercises.. But i'm an idiot, so correct me.

just try all of them and see which ones you like best. if they all work well for you then just rotate them from workout to workout.

i like concentration curls but ther not on the list

I like hammers and alternating dumbell curls, 35 reps is room for 4 sets.

I really enjoy hammer curls. However, I like compound pulling movements more than anything for my biceps.

While were on bicep curls, i've got a question. I've got good definition on the lower part of my bicep down toward my elbow, but I can't get the cut/definition I would like to have on the upper part of my bicep . What bicep exercise would isolate that upper part and help with getting more definition?

Originally Posted by shiek49

While were on bicep curls, i've got a question. I've got good definition on the lower part of my bicep down toward my elbow, but I can't get the cut/definition I would like to have on the upper part of my bicep . What bicep exercise would isolate that upper part and help with getting more definition?

Work it from different angles then. Vary your routine... Try seated incline curls, again, at varying angles... I've always felt that incline curls hit the top, shoulder tie-in of the bicep more so than any other exercise.

There are 3 types of bicep curls that will build up your biceps.


Standing bicep curls with either a 45lb bar or db's or you can do seated db curls & even on an incline bench

standing, seated, & seated on an incline db hammer curls

ez bar or db preacer curls, & concentration curls


all of these are great for your biceps & should be rotated every 3-4 weeks to keep the biceps shocked.

Cowpimp, your always talking about how you like to do pulling movements for biceps but i dont think that's good because it hits the lats more. Why dont you do more isolating exersises for you biceps? Do you think that your arms cant handle the stress?

Pull with the back, not that arms

Just out of curiosity how do you work your biceps w/o doing back exercises?

Originally Posted by Johnnny

Just out of curiosity how do you work your biceps w/o doing back exercises?

You use exercises that isolate the bicep

Originally Posted by Johnnny

Just out of curiosity how do you work your biceps w/o doing back exercises?

DId you mean to type this? Or did you mean, How do you work your BACK w/o doing biceps?

Originally Posted by GIZmo_Timme

Cowpimp, your always talking about how you like to do pulling movements for biceps but i dont think that's good because it hits the lats more. Why dont you do more isolating exersises for you biceps? Do you think that your arms cant handle the stress?

My arms can handle the stress, and I do isolation type exercises periodically. However, I don't feel it is absolutely necessary. As well, when I do tricep exercises, they are usually heavily compound exercises that incorporate the chest, shoulders, and lats into the equation.

The arm muscles are relatively tiny compared to the other muscles that we workout on a regular basis, yet people feel the need to work them to the same extent. That is a ludicrous proposal in my opinion, especially considering all the peripheral work they get. If you do isolation arm work, I feel it needs to be severely limited compared to the norm.

From my experience, my arms grow and strengthen the most if I incorporate them into very few, or even zero, isolation exercises.

ChrisRock

DId you mean to type this? Or did you mean, How do you work your BACK w/o doing biceps?

Well Cowpimp says he likes to do pulling movements for biceps.

I don't see how you can work your biceps in pulling movements unless you're doing lat pulldown or cable row or some back exercises.

Which brings me to my next point how do you work your biceps w/o working your back?

The biceps are solely worked through various bicep curls. I've never heard of or seen bicep exercises done with pulling exercises which makes me wonder if he made it up?

Originally Posted by Johnnny

There are 3 types of bicep curls that will build up your biceps.


Standing bicep curls with either a 45lb bar or db's or you can do seated db curls & even on an incline bench

standing, seated, & seated on an incline db hammer curls

ez bar or db preacer curls, & concentration curls


all of these are great for your biceps & should be rotated every 3-4 weeks to keep the biceps shocked.

what about overhand curls? supine cable curls? there's a lot more than just those curls that you can do.

Originally Posted by johnnny

Well Cowpimp says he likes to do pulling movements for biceps.

I don't see how you can work your biceps in pulling movements unless you're doing lat pulldown or cable row or some back exercises.

Which brings me to my next point how do you work your biceps w/o working your back?

The biceps are solely worked through various bicep curls. I've never heard of or seen bicep exercises done with pulling exercises which makes me wonder if he made it up?

are you retarded? of course biceps are recruited during back excercises. try bent-over rows. hella bicep involvement. why would cowpimp make this up? curls arent the sole recruiter of the bicep. and how do you work your biceps w/o working your back? what?

Originally Posted by DimebagDarrell

are you retarded? of course biceps are recruited during back excercises. try bent-over rows. hella bicep involvement. why would cowpimp make this up? curls arent the sole recruiter of the bicep. and how do you work your biceps w/o working your back? what?

I give up, I'm thoroughly confused... as is Johnny apparently!

Palm up pulldowns are a pulling movement that works your biceps between the shoulder and elbow. Mike Mentzer thought it was the best bicep movement because it worked the muscle between two joints.

Johnnny, you do not need to rotate movements to "shock" your biceps. You need to adjust reps or weight or frequency, but you don't have to neglect or select some in favor of others.

I don't see how you can work your biceps in pulling movements

The biceps, if I'm not mistaken, pull the forearm toward the shoulder and supinate the palm. Every bicep movement is a pull, isn't it?

favourite bicep curl is probably concentration curl. if you do it with perfect form, near the end of the exercise it aches beautifully.

DimebagDarrell

are you retarded? of course biceps are recruited during back excercises. try bent-over rows. hella bicep involvement. why would cowpimp make this up? curls arent the sole recruiter of the bicep. and how do you work your biceps w/o working your back? what?

Really I didn't know that your biceps come greatly while doing back.

Which is exactly why I don't do back or biceps the same day or on back to back days.

But you don't want to be trying to get a complete bicep workout from your back day. You want to get a bicep workout on bicep day.

What you're saying is that the back exercises are just as efficient for building the biceps as bicep exercises are?

As for shocking your muscles, many bodybuilders & strength coaches will tell you to change your exercises every 3-4 weeks to keep them guessing.

Originally Posted by Johnnny

What you're saying is that the back exercises are just as efficient for building the biceps as bicep exercises are?

I'm pretty sure nobody has said that specifically!

Some back exercises are fantastic for hitting the bi's. ALL back exercises hit the bis...although you now seem to know this?!?

I prefer preacher curls standing up over an inclined bench

Originally Posted by Johnnny

DimebagDarrell



Really I didn't know that your biceps come greatly while doing back.

Which is exactly why I don't do back or biceps the same day or on back to back days.

But you don't want to be trying to get a complete bicep workout from your back day. You want to get a bicep workout on bicep day.

What you're saying is that the back exercises are just as efficient for building the biceps as bicep exercises are?

As for shocking your muscles, many bodybuilders & strength coaches will tell you to change your exercises every 3-4 weeks to keep them guessing.

one of the new methods bein pushd around at present is that u should have no arms day at all rather you should organise your workouts by movement i.e

the workouts are split like so:

1)horizontal pushes: bench press, chest flyes

2)horizontal pulls: rows

3)vertical pushes: military press lateral raises etc

4)vertical pulls: pull ups, lateral pull downs etc

5)Quad dominants: squats, lunges

6)Hips dominants: dead lifts etc

Originally Posted by Johnnny

DimebagDarrell
What you're saying is that the back exercises are just as efficient for building the biceps as bicep exercises are?

no one has said this?

Barbell curls. Nothin beats them.

ChrisRock

Some back exercises are fantastic for hitting the bi's. ALL back
exercises hit the bis...although you now seem to know this?!?

It's called sarcasm dude. What do you think the was for?

I've never trained biceps & back on the same day b/c of this reason which I knew a long time ago.

Originally Posted by Johnnny

ChrisRock



It's called sarcasm dude. What do you think the was for?

I've never trained biceps & back on the same day b/c of this reason which I knew a long time ago.

Actually...i was referring to this comment...

"What you're saying is that the back exercises are just as efficient for building the biceps as bicep exercises are? "

No sarcasm face there! relax homey!