Hey everyone. For biceps i use dumbells. Heres what i do-i sit down on the bench, and bend down a lttle.i rest my right shoulderon my inner right things, and curl up the dumbell. Is this ok for biceps? Ive been doing this for about a month and only increased 5 pounds in weight. i do 3 sets of 10 and on the last rep of the last set, i cant lift anymore. Am i doing this right? Anything wrong? Thanks.

It may just be a typo, but you want to rest your elbow against the inner thigh, not shoulder on the thigh.

This is called a concentration curl. Not a bad exercise, but not the best either. If you're looking to gain size, I'd go with regular curls, alternating dumbbell curls, or alternating curls sitting on an incline bench.

Also, if you're looking for upper arm size, don't forget the triceps. They make up 2/3 rds of upper arm size.

Thx for the help, i think im going to switch to regular curls. By the way are barbell curls more effective than the dumbell curls? thanks.

you can do dumbell curls just like barbell curls. stand up straight and place your elbow between your abdomen and obliques. flex your abs, flex your forearm, and lift the dumbell to shoulder height without moving your elbow but an inch. rinse and repeat! it's the same only i can put more intensity into it because it's one arm at a time (completely up to you, though).

two tricks: (1) always keep forearm flexed (wrist curled up); this allows for flexion over full range of motion. (2) place your thumb "accross" your fist-- place it on your ring finger if you can. this helps flex the umm brachialis (sp?) which, when trained, pushes the tri's and bi's apart and makes for larger arms. i love the thumb maneuver-- you get a beefed up looking arm when it's permi-flexed after workout http://www.healthboards.com/ubb/wink.gif

other routines that are important are the preacher curl and the umm.. "incline curl" which hits your errrr brachialis and your brachiadorialis- geez what a mouthful. the incline curl starts with your palms facing in. the brachiabrontasaurus rex thing is a cool helper muscle.

Wow thanks for the help guys! http://www.healthboards.com/ubb/smile.gif

I prefer doing 21's for biceps.