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The ONLY Way You Should Be Doing Dumbbell Bicep Curls!

The ONLY Way You Should Be Doing Dumbbell Bicep Curls!

>>Adam: Welcome back to mind pump tv. I’m your host Adam Schafer. Today we are going to go over a bicep dumbbell
curl. The first thing that we want to talk about
when we are doing a bicep dumbbell curl is posture. We are going to start off with a standing
bicep curl, although you can do these in a seated position. Why I like to teach them in a standing position
is because I like to put my clients in a unique stance. When you do a bicep curl, the main function
is flexion at the elbow; any other movement in the rest of the body is unnecessary and
will take away work from the bicep and other muscles will take over. The position that we get into is very important. So what that looks like is we want to take
the shoulders in a retracted position. The reason why this is so important is that
already most people have this issue where they have a rounded shoulder and when they
go to do bicep curls what ends up happening is that the front of their shoulder starts
to kick into the movement which is why some people feel this in their shoulder. So what I want to do is retract the shoulders
back, peel the elbows back by my side when I do this bicep curl. Once I come to this position here, my bicep
is fully flexed. Any more movement, look where the dumbbell
would end up being right there, any more movement from here to here is now shoulder flexion
which is not working my bicep. So you don’t need to take this all the way
to the top of your chin like some people do. All you want to do is take it all the way
up to full flexion. You will feel the bicep fully flexed, the
shoulders still in that retracted position. In order to get the dumbbell any higher, I
would have to roll the shoulder forward and then the shoulder takes over — we don’t
want that. So I’m going to start you guys off in a standing
position and we are actually getting in to what we call a “split stance”. And in the split stance I am going to shift
my weight on to my front foot and my back foot is on my toe. The purpose of this and why I love to teach
this to clients is because this creates a little instability. And when it creates instability it kind of
forces you into good posture. Just an old trainer trick that we used to
do. When you have somebody that is lifting dumbbells
and they are rocking and they are moving it will throw them off balance. This kind of forces them into good posture. So I’ll take a client, I’ll put them in a
split stance, weights on the front foot, I’ll tell them to take their shoulders in a retracted
position, and their elbows by their side. I also like them to imagine that you have
a pin that goes through your elbow, in through your side, and out the other, and that it
has to move on that axis. You never want that elbow to move from that
point of axis. So it stays pinned right by the side the entire
movement. Alright, now lets talk about range of motion. One of the most common mistakes that I see
people doing is either shortening their range of motion too much or going to far when they
do a curl. Now I kind of touched on this a minute ago
when I talked on the position of the elbow being pinned on your side and this is how
high you need to go up. You don’t need to go any higher then this. Common mistake I see is the rocking of the
elbows and the shoulders. That’s too far. You don’t need to curl all the way up. It doesn’t mean that is wrong or its bad. It just means that youre going to incorporate
other muscles that you may to be trying to work. And your trying to develop your bicep and
thats our main focus, then we are just trying to get right to the top and squeeze the bicep. Now the other mistake that I see people do
is that they catch it at the bottom. You see I have a ten degree bend at my elbow. You can open up and fully extend the arms. You’ve heard people talk about don’t lock
the joints out. It is completely safe to lock the joints out
if you keep tension in the muscle. What do I mean by that? It means when I come all the way down, I don’t
relax my bicep and let the joints take the weight. I want to keep the biceps tense. This is probably where people get that 10
degree bend where they are constantly tensing the bicep. But you can actually open all the way up,
fully extend, but still be mentally concentrating and keeping tension in the bicep. So we want to take the arms through its fullest
range of motion, open it all the way up, and come all the way up to a squeeze without rocking
the elbow or the shoulder. So full range of motion, looks just like this. Shoulders are peeled back, elbows are back,
all the way up into that flexed position and I am squeezing that bicep at the top. Right there I am at full flexion of the bicep. Any more of this is now shoulders getting
involved to get there. So full range, all the way down by my side. Alright now lets talk about alternating dumbbell
curls or pronating or supinating the wrist while you do the curls. Now these are great little variations that
you can throw into your dumbbell curls. There is not one that is better or worse then
the other. But I do like to incorporate some sort of
pronation or supination into the curl. Meaning this. So when I come up to a curl. Some people will start in a neutral position
and they will come up and curl and they rotate their wrists out, leading with their pinkies
as they come up and then rotate back down. Now, you are not getting any more bicep work
like that, you incorporate a little bit more of the bracchiealis when you have neutral
grip, which is just a muscle that runs underneath the bicep. You will hear a lot of bros talk about that
makes the bicep look bigger and meatier because it is a muscle that runs underneath because
it creates size underneath and pushes the bicep out. So yeah, it is a great idea to incorporate
some sort of alternating or supinating every now and then. Or you can just incorporate hammer curls,
and you can get that same effect on your bracchealis. The other thing is alternating the dumbbells
back in forth. There is not a real difference between doing
both dumbbells together and alternating. The only real difference is that when I alternate
I come up here, this dumbbell by the other side is at rest. So I typically can lift more weight when I
alternate because I get a little bit more rest in between reps versus doing both of
them together. This is going to be a little more challenging. I like to incorporate both of them into my
routine, both are great to incorporate. Alright lets talk about how do I know if I’m
doing this right or wrong. You’ll know your doing it wrong when you don’t
feel it in your bicep. When we are doing an insolation exercise or
a single joint movement, it is pretty challenging to not feel it in the right muscle. You should feel this in the bicep. If you do feel this in other muscles, the
most common one are probably the front of your shoulders and sometimes your traps. Now that is a dead giveaway that you are rolling
your shoulders forward and you are getting this movement and swinging with the elbows. That’s actually really common when people
are challenging themselves with weight, they tend to use momentum, they throw it up, and
the elbows start to rock. When you start to really notice it in the
elbows or the traps you know the muscles are starting to take over and you are not getting
much benefit in the bicep. So when you do feel that, retract the shoulders,
keep the elbows back. This is where I like to talk about tempo. This is where tempo becomes really important. Sure you can do faster of slower tempos. But when I like to teach this movement, I
like to teach you a four second negative, nice and slow and controlled, until you open
all the way up, and then you come up one to two seconds. Four seconds on the way down, one to two on
the way up. Now when you do that it helps control the
weight, it helps you keeps from swinging the dumbbells up and down and incorporating other
muscles. Alright if that video helped you guys out
make sure you guys like, subscribe, and share. Also if you guys had other questions about
the cues, just leave them in the comments we will be coming back periodically to answer
your questions. Also if you liked the information in this
video you can go to or click the link below.

100 thoughts on “The ONLY Way You Should Be Doing Dumbbell Bicep Curls!”

  1. Thank you for this great video, most of us doing exercises the wrong way and positions until we realize that we are not making any growth, for this exercise I personally prefer doing it on 45 incline bench because this is the only way that you can't cheat or incorporate another muscles other than biceps

  2. Great video presentation and articulation. The bicep tip is rock solid. I have been a trainer for 25 Yrs so I can speak to this video you people out there. I very much agree with the split stance. Excellent training tool. Keep up the good work.

  3. Damn. I was lucky to be right this whole time since I started at the gym. I use common sense in finding my muscle target and this is where my knowledge gained interest in targeting my bicep curl.

  4. Just realized that I’ve been doing it wrong this whole time … I was able to do 10 reps of 25 pounders with ease. ,after this video I realized it’s because I incorporated my shoulders , and took away from biceps , now with correct form it’s more challenging to do those 10 reps thank you

  5. Too much BS talking. Just show how the exercises are actually performed with weights in hand. (I've been steadily working out for 37 years and know from experience that this level of talking is unnecessary.).

  6. im glad i found this channel, started gym a few months ago and a few videos ive seen ive been doing workouts wrongs. thanks guys.

  7. Took me 35 years to realize I was doing curls incorrectly. The right way: having a mind/muscle connection, focus on the bicep muscle alone to do all the work. The wrong way: using strength alone to do the curl. Strength is not always the right way to build muscle, isolating the muscle is. A guy who's genetically strong can curl extreme amounts of weight and have little arms. And a guy who uses a light enough weight where he can allow just his bicep's muscle to do ALL of the work will have full, round biceps.

  8. Bicep curl is fine but just because you're going past 90 degrees doesnt mean the shoulder isn't taking over. Elbows back?? Hmmmm questionable

  9. Looks like you're curling on an axis of 45° away from the centerline (on either side). Is that desirable, or something to try and correct as much as possible?

  10. If I had a dime for every Gym Guru who has a different (stupid) way of doing what has already worked for Champs who are better than them.

  11. Great tips! I just found your channel. I'm just getting back into working out after a few surgeries and I'm so excited to kill it in the gym again. I'm going to focus on building strength, form, and decreasing the number or workouts in my rotation. Thank you! 👍💪

  12. Great advice! I’ve been working my front dealts too much. These tips will take my arm workout to the next level!

  13. nice talk. however; i can't do these standing; actually, can't walk steep inclines, due to damage of the feet, which complicates many exercises. off topic, i know; but i was a long distance runner, and that flattens the feet, and adds little muscle mass to the body; rather, tends to strip it away. i'm sure you have them, but the center of my body (lower back and abs) have never been well, developed, and that means no jumping, and little balance (was worst defect in judo). so, need to concentrate on a strong center; and again, cannot pressure the feet. i know this is rhetorical, but some injuries can really impede a whole body routine. your gym obviously assumes intact individuals, and of course, you are not a therapist. just saying. as far as bicep curls, yes, i don't slouch, but i do roll them up. just feels like more is happening. is odd, i know, but my concentrations are hard and strong, rather than mass. still, every guy needs pecs (finally; something that's easy); benching probably the best, but incline flies feel better.

  14. I'm a little bit worried about taking advice from someone who can't spell tension 😉 On a serious note though great info I will definitely change up my routines.

  15. "Any other movement would involve the shoulder"
    Me, not having any muscle and being able to touch my shoulders without moving them: :/

  16. Bruh iv been doing this all wrong thanks to this guy from now on I will do this right no wonder I stoped gaining bicep muscle

  17. I performed this after a thorough warm up and after doing my back workouts – followed this to the T….. 2 days later, I have pain in both my bicep and front of shoulder on both arms (and not the good type of pain).

    During the set I was maintaining a supinated grip throughout the movement as shown in the video. I thought that by doing this I would be engaging more of my bicep (which is why I watched this video) – however, the exercise definitely did not feel 100% natural as I've always rotated my grip throughout the movement in the past.

    This exercise may work for a lot of people, but for someone who works on the computer for majority of their day and lacks the mobility to maintain a supinated grip throughout the set – try doing the movement without any weight at first and gauge whether it feels good before committing to the prescribed exercise with a weight you would normally use.

    I'm quite frustrated by the pain in my bicep – it definitely has set me back at work and in my personal life. I'm sure your advise came from a good place and you are genuinely trying to help people but next time maybe consider changing the title to something like "A great way to train your biceps," instead of saying that this is the "only way" to perform the dumbbell bicep curl.

    Otherwise, the editing and the video work is superb! Additionally, your demeanor and confidence is top notch. Keep it up =)

    Peace and love dawg

  18. All my friends who are ripped always try and convince me their way is the best way… or they go.. try and go through one of MY workouts.. it’s hilarious

  19. Form aside, what's the advice on amount of weight and reps?

    I've always started with lighter weights, doing a set of 15 or so, then add weight and do 12, then add and do 8, etc. Is this still recommended or three sets of the same weight or drop sets?

  20. At 3:56 of the video you have the words "MAINTAIN TENTION IN THE BICEP" onscreen but the word "TENTION" should be "TENSION". Please correct that error.

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