Hey guys I need some tips on how to make by bisepts larger and stronger. A few weeks ago I was given a set of dumbells and was wondering if they are the best thing to use on bisepts? The way I am useing them is sitting on a chair and putting my elbo on my knee and curling up to my chin. Is this the best way to do it? I really want to increas the mass and strinth in my arms. any tips will be grate.
P.s by this time nest year I would like to have a 100lb dumbell curel.

First off, and no offense, but use a dictionary http://www.dictionary.com ;)

Second, if you think you're gonna get up to a 100 lb dumbell curl (assuming one handed), you're dreaming. Nice incenstive and motivation, but I wouldn't expect you to get there anytime soon, that's just my opinion.

There's many ways to do a bicep curl, and it really comes down to the variation you use, and what seems to work for you. The idea remains the same through them all (... you curl! lol), but there's some specific methods of which people seem to follow. First off, I like to do a full range of motion by standing up and letting the weight hang down, arm fully extended. Then I curl up keeping the upper arm remaining pointed down and just curling the lower arm up as much as I can, and squeezing the bicep when I get to the peak. I'm still working with how I hold the weight though and turning it this or that way. But like I said, find what works for ya. Takes time and experimentation (and/or researching)

My two things I do is 1) I do the full range slowly, and I mean slow, it takes me like 30 seconds (if i'm patient) to do the first rep. Then I go slowly back down, full extention. I do about three of those with a low weight (poundage). This really elongates(sp?) the lower portion of the bicep and gives it good 'length,' especially on a preacher curl. 2) I do the upper half of that range of motion. This isolates the upper part and builds the 'peak' of the bicep. This method use a lot of weight. The idea is that you can't do the full range of motion with this amount of weight, but you can sure as hell do the upper half and it really puts the mass on that condensing and contracting of the muscle at that peak position. I've gotten great results from just these two methods. I really prefer using a bar though and working both at the same time.

in a standing position, let your arm hang down. keeping your elbow pointed straight down (important), raise the weight up. Bring your forearm up so that it is a little more than a 90 degree angle with your upper arm...the idea is to not touche the upper arm to the bicep, at that point your merely compressing the muscle, not contracting it. A average time for a rep is usually 4 seconds - 2 seconds up, 2 seconds down. routines that involve using abnormally long TUT (time under tension) like the 30secs mentioned above is usually used to shock the muscles - meaning some people will throw it in once a month or so. You should try starting out with a rep range of 8-12, and if that is your only bicep exercise then you could do as few as 3 sets, to as many as 9. Weight training is a very personalized thing, you will most likely have to experiment a bit to find what works best for you.
That said, if your only working your bis you will prob. get them toned up, but they wont put on any real bulk unless you start training your entire body.
Also keep in mind that most of your arm size comes from your triceps.
oh, and ditto to the above, not to burst your bubble, but good luck getting a 100lb curl in a year.

H8CC

[This message has been edited by H8CC (edited 12-27-2002).]

I would like to have a 100 lb curl period :-P

And that TUT method I mentioned, I started when I had like ... NO bicep! Started doing it over the summer. I'd just go into the weight room when I wasn't sitting on the comp or swimming, i'd go hit some of the machiens at my apartments and i'd do that method, maybe once or twice during the day, maybe every other day. It really got me an elongated bicep like the article I read about it said it would. I still had no bulk to my bicep until I started doing the second method I mentioned. I've had great results from these, including a faster punch :D (I'm a kickboxer ;) )

Sorry about the spelling and thanx for the info. Why dont you think I can add 15lbs to my curl in 1 year?
the dumbells are 85LBS and I can curl it 4 reps with the method that I said earler. agian I,m sorry about the spelling.

I'm more inclined to say that you're method of curling is wrong then because your bicep cannot be lifting 100 lbs by itself. I like to think of myself as relatively okay in strength still, and I can barely curl 100 lbs with both hands!

And I usually use the second method i mentioned when curling toward the end of my workout, i usually like to just do a straight bar stand up curl, and change the grip, wide, close, norm, throw in an arm blaster when I can (my arms look HUGE in those things! :D hehe ), I usually do the slow method when I'm at home using my 20 lbs dumbell just for a stimulation while i'm bored. I like to think my biceps still look pretty. But ya gotta remember, i'm not working on strength, just trying to keep somewhat of what I got while I build endurance and some of the mass drops away, along with the fat.

darkwolfofvoid, from the way your talking you have been lifting for a while and it seems like you know what your talking about. I appreciate the info your giveing me so keep it comming. thire's only one think thoe that I find hard to belive and its that you've been working out for a while but only can curle 50lbs per hand? I was at a little store the other day and the had alot of weight equipment so I found the dumbells. I grabed the set of 100lbs but could not curle them. But then I saw a set of 60lbs dumbells and used the standing method that was metiond earler and curled my right arm 36times and my left arm 27 times befor I couldent possible do another rep. However I did NOT use the slow method. I pumped it up and let it fall back. But any way I'm not here to see who can lift more or who is the strongest. I just want people like you (who have alot more expearance than me) to share info with me on the best way I can add strenth and mass to my bicep's. thank you for the info you've gave me

It's all about technique, and there are many.

If all you have is one set of 85lb db's you are not going to get stronger or build your strength up to 100lb curls.

You need to be able to exhaust and deplete the muscle and that means doing things like drop sets, when the muscle cannot lift 85lbs you need to keep lifting with a lower weight until you're depleted, and lower still. You also need to periodically do 1 rep max testing, which means you need heavier wts too.

DB's are good because they help you focus individually but as you've pointed out, doing 36 reps on one and 27 on another, you'll get uneven...even more so.

You need different weighted db's, and a bar. You need to do different techniques to hit different parts of the bicep if you want big arms. You need to work on the triceps too (since the triceps are responsible for 2/3 of your arm's appearance size, not your biceps). Plus, your forearms (ie: reverse curls).

The more variety you can add to your arm routine, the better chances you have of fully depleting the muscle beyond muscle failure. That is the only way to build size.

They make db's that are -- one set, but within that set you can drop from 100lbs all the way down to 5lbs, by changing pegs. They are awesome, about $120 per set, but as I said, with the movement of a pin, you can alter the weight in each squared db by about 5lbs...making it easy to periodically jack the weight up, or drop it and do drop sets, or pyramid. DB's also permit you to do hammer curls or flat curls, and altering your position from standing, seated or inclined,... altering arm to arm, doing both simultaneously,...

If you curl one arm, relax, and curl the other arm,...which is what most people do, it takes you A LOT LONGER to get results because the arm that is relaxing is recovering. You don't WANT it to relax you want to deplete it.

merrida, what is the best way to work your tricep? I was thinking of lowering the bumbell behind my back and pressing it straight up above my head? also Does and one know anything about the bowflex? My friend has one and It dont seem like your lifting as much weight as you put on, i say that because I maxed at 380lbs on my bench with his bowflex. but what do yall think about the resistance on it?

Please Tommyboy write your replies in Microsoft Word, run spellchecker, then cut and paste the message. Your posts are hurting the eyes of the literate. -Thanks!

Can anyone reccomend some good dumbell exercise sites? Tips on how to achieve certain part of the arm or how to work them properly?

thx!

Out of curiosity, tommyboy, what is your age and weight? I'm not saying your lying, but a 380lbs bench press on a Bowflex for someone who has no experience in weight training is a kind of unbelievable. Cause professional bodybuilders bench between like 300-500+ free weight do they not...?

How does the weight work on a Bowflex? I dont think I have ever seen one of those, much less use one....just curious thats all!

On an aside...talking about how bodybuilders benching 300-500lbs on free weights...I know Travis Henry the 2nd year running back for the Buffalo Bills benches 425 and he's a little fella..like 5'9 and 220lbs so you can never say never ;)

I never said that someone who is small isn't a bodybuilder. By bodybuilder, I was just referring to people who spend notable amounts of time working out. I was just saying it seems kinda odd that someone with no weight training experience at all can bench so much.

[This message has been edited by Andrew29 (edited 01-07-2003).]

If you get some guy who's branded steer and stacked hay his whole life...he might demonstrate tremendous power on the bench, although his technique might be non-existent.

Speaking of pro-ball players... the late Walter Payton #34 of the Bears, was one of their smallest players, yet with the greatest capacity for bench press lifting, of any player on the team.

True, someone can become stronger without actual "weight training", but based on his name tommyboy1984, I'm assuming 1984 is the year of his birth? That would make him 18 years old, so I don't think he's been doing branding a lot of steer or lifting hay. But then again, I don't know him, so let's just have him settle this matter.

And to ParTwo, the Bowflex uses these special rods that bend through pulleys. Different rods offer different resistance. I find that the amount of weight on a Bowflex is different from that from free weights based on different exercises, but that is no surprise because weight plates are different from resistant rods. As far as the Bench Press goes, I find the weight using free weights is similar to that of the Bowflex. However, many people will disagree and find that the Bowflex weight seems heavier (more difficult). Also, I've noticed that when people attempt to assess their max rep on the Bowflex, they sometimes push out and down as oppossed to out and straight which is the appropriate technique.

Andrew29, Sorry I havent reply'ed I dident catch the last few post because my computer died on me.. To answer your question yes your right I am 18. I'm also 6ft3 and 350lbs.. Agian I'm sorry I dident reply soon'er

Try this link for exercises. They have many different exercises for dumbells and specify exactly which muscles are emphasized.
http://www.exrx.net/Lists/Directory.html

Here's how to do dumbell exercises for your entire body.

General guidelines For Dumbell Exercises
Dumbell exercises are extremely safe if you perform them correctly. The following guidelines are not just for your safety, they will improve the quality of your workouts as well...

1. Always warm up before dumbell exercises.
Perform 5-10 minutes of light aerobic exercise followed by stretching exercises to all major muscle groups.


2. Perform each of the dumbell exercises with a light weight to start.
Become fanatical about technique. You will start to get diminished returns from dumbell exercises if you keep increasing the weight without maintaining quality.


3. Have someone spot you at all times.


4. Avoid suddenly dropping the weights to the floor.
As you perform dumbell exercises your muscles are under tremendous tension. Abruptly releasing the tension by letting go of the weights is a great way to get injured!

5. We have to put this one in... please read our legal disclaimer before performing any of these dumbell exercises.

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Chest Dumbell Exercises
Flat Dumbell Press
Works the pectorals, triceps and the anterior deltoid (front of shoulder).
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.


Incline Dumbell Press
A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform a dumbell press as described above.


Flat Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.


Incline Flies
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform the exercise described above.

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Shoulder Dumbell Exercises
Seated Shoulder Press
Works all 3 heads of the deltoid (shoulder) muscle.
1. Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
2. Lower the weights slowly and under control to your shoulders.
3. When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.


Lateral Raises
Most dumbell exercises are superior to the machine equivelent. This one is no exception. Out of all the dumbell exercises described this is also the one that is invariably performed badly. If you keep good form you cannot lift a heavy weight.
1. Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides.
2. Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this.
3. When your arms are parallel to the floor, slowly lower the weights back down and repeat.
4. If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.


Reverse Flies
Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.
1. Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
2. Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
3. When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
4. You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...


Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.


Front Raises
Isolates the anterior (front) deltoids.
1. Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body.
2. Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
3. When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
4. Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight


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Back Dumbell Exercises
It's difficult to work the latissmus dorsi (large back muscle) with dumbell exercises. If you plan to do these dumbell exercises at home consider a chinning bar. They are inexpensive and an excellent way to isolate your lats. Bigfitness.com sell them for less than $30 with Free Shipping.
Chin Up Bar

Dead Lifts
Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone.
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement.
3. Only lower the weights as far as is comfortable even if that's only as far as your knees.
4. Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.


Single Arm Row
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench.
3. Keeping your elbow tucked into your side raise the weight up to your midsection.
4. Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.


Lying Bent Over Row
This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.
1. Set the bench to a 30-45 degree incline.
2. Lie face down. Holding 2 dumbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet.
3. Pull the dumbells up towards your chest and to the sides of the bench.
4. Slowly lower the weights back down and repeat.


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Trapezius Dumbell Exercises
Upright Row
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping the weights close to your body, raise the dumbells up to your chin.
3. Hold for a count of 2 and slowly lower to the start position and repeat.


Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping your arms straight 'shrug' your shoulders as high as they will go and hold for a count of 2.
3. Relax and repeat.
4. Do not roll your shoulders backwards as you shrug up. This can cause damage to your rotator cuff muscles over time.


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Biceps Dumbell Exercises
As with all these dumbell exercises it's not how much weight you lift per se, but how much you overload the muscle group. If you aim for sets of 10 reps for example, as long as the exercise fatigues you at 10 reps, the weight is irrelevant. Using a lighter weight with super-strict form will produce a greater training effect because it isolates the muscle group.

Decline Seated Bicep Curls
1. Adjust the bench to a 45 degree incline.
2. In this 'declined' seated position hold a dumbell in either hand at your sides. Your arms should be fully extended.
3. Keep your elbows close to your body and curl the weight up.
4. Slowly lower the weight and repeat.


Hammer curls
1. Stand upright with a dumbell in either hand at your sides.
2. Turn your palms inward so they are facing your body. Your palms should be facingeach other right throughout the exercise.
3. Curl the weights up slowly keeping your elbows locked at your sides. There should be no movement from shoulder.
4. You can perform this exercise one or two arms at a time.


Preacher Curls
1. Set the bench so the back rest is at approximately 45 degrees.
2. Stand behind the bench. Holding a dumbell rest the back of your upper arm on the back rest, your arm fully extended.
3. Keeping the back of your upper arm firmly against the back rest curl the weight up towards your face.
4. As you complete the curl you will notice the movement becomes easier. Slowly lower the weight until your arm is not quite fully extended and repeat for the desired number of reps before switching arms.


Concentration Curls
Some dumbell exercises are difficult to describe on paper but eay when you see it. This is one of them (images for all dumbell exercises are on their way). For now let's give it a shot...
1. Sit on the very edge of the bench with your feet flat on the floor and about 2 feet apart.
2. Holding a dumbell in your right hand place your right elbow on the inside of your right thigh, just above your knee. Support your back by placing your left hand on your left knee. Your right palm should be facing towards your left ankle.
3. From here use only your biceps to curl the weight up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for the desired number of reps before switching to your left arm.


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Triceps Dumbell Exercises
Overhead Triceps Extension
1. Stand upright, feet shoulder width apart with a dumbell in your right hand.
2. Hold the weight directly above your head with your right arm fully extended. Clasp your right elbow with your left hand. Your left forearm should be infront of your face.
3. Slowly let your right elbow fold so that the weight is lowered behind your head. From this position extend your arm back to the starting position. Repeat for the desired number of reps and then switch arms.


French Press
1. Lie flat on a bench with a dumbell in either hand. Hold the weights directly above your chest with palms facing each other. The weights should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so the weights are lowered down to either side of your head.
3. Extend both your arms back to the start position and repeat.
4. Make sure there is no shoulder movement on this exercise. The movement should come purely from your elbows.


Kickbacks
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and raise your elbow so your upper arm is parallel to the ground. Your elbow should also be bent at right angles. Think of holding a pool cue ready to make a shot. In fact the movement is exactly the same...
3. Extend your elbow so now your entire arm is parallel to the ground.
4. Slowly return the weight to the start position and repeat for the desired number of reps before switching arms.


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Leg Dumbell Exercises
Half Squats
One of the best dumbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back.
1. Holding a dumbell in either hand at your sides, stand upright with your feet shoulder width apart.
2. Bend from the knees until your thighs are almost parallel to the ground.
3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up.
4. Return to an upright position and repeat.


Lunges
1. Holding a dumbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart.
2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor.
3. Push off with your right foot to return to the starting position.
4. You can alternate legs or perform all the reps on one leg at a time.


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Calf Dumbell Exercises
Single Leg Calf Raise
1. Set the back rest if the bench to an upright position. Holding a dumbell in your right hand at your side, stand upright and place your left hand on the top of the bench for support.
2. Stand on just your right leg. Rest your left foot on your right calf muscle.
3. Stand up on the tip of right toe using the bench to balance yourself. Be sure not to push yourself up with your hand, that defeats the object!
4. Slowly lower your self to the ground and repeat.


Seated Calf Press
1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest a dumbell on either thigh while you keep hold of them.
3. While staying seated raise heels by just using your toes... in effect you are standing on your tip toes while staying seated.
4. Lower your heels to the ground and repeat.


So there you have it...


24 dumbell exercises that will condition your entire body.