Hi! I’m Manny Castro, Exercise Physiologist.
In this particular variation for biceps curls, we’re going to use the dumbbells instead.
Now, I have always been of the thought that the dumbbells are the greatest instrument
for building muscle, or strengthening your muscles. The dumbbell doesn’t give you the
restriction of movement that a barbell does and also it gives you the opportunity to isolate
each muscle a little better. Now with the dumbbells, we are going to isolate each arm
with the biceps. Now, you can do them both together or you can concentrate on one arm
at a time. I suggest that if you concentrate on one arm at a time, that you do one set
right after the other, if you can do that. Once again, with this particular exercise,
what we’re going to do is, palms are facing forward, hands to your side, elbows are going
to stay near your ribcage or near your side. What you’re going to do is bring the dumbbells
up nice and slow for a count of 3, pause at the top, and then bring them right back down.
Again, about 3-4 sets and you can either pyramid or you can do 10-12 repetitions with lighter
weight; 8-12 with moderate weight or 8-10 with moderate weight and about 6-8 with heavy