Btw: "Your muscles do NOT know how much weight you're lifting; your muscles know how much TENSION you are creating..." Words live (lift) by! 👍🏻 Thanks again
I do a lot of bicep curls but I never thought of squeezing really hard when I do them. I just tried it after watching your video and could really feel the difference, you can really feel all your arm muscles activating. Thanks as always for the great tips!
I've been working out for years and never once did this...thank you so much for showing this technique...it completely changes how I go about biceps now. I can finally get some growth 🙌
Nicely described. It creates more pressure on my biceps if I follow your suggestion. Probably the best way to do dumbbell biceps curl. Thanks for another great work.
You're a life saver, my human! I'm unfortunately pretty notorious for knowing half the technique and improvising on the rest. Always wicked to have a proper example of how to do things and re-adjust and adapt to it. Don't think I can do the grip currently, since I'm improvising with vegemite jars and have gripping issues and numbness problems in my hands, but I can definitely still practice and learn the motions while waiting for actual dumbbells to arrive. Can't wait for 'em to get here, so I can fully give it a proper go.
excellent arm strengthening exercise using the dumbbell curls technique , had no idea squeezing the handles and supinating the arms would have a large effect on the tricep.
I just started curling for the first time, got a pair of 35lbs dumbbells and im making some insane progress after only 2 weeks. I love watching and feeling my muscles grow, the bicep soreness is so worth it!
Thank you so much for always providing great content! You explaining everything so well and I can't wait to apply the technique into my routine and have it correct for once!
This is awesome and great useful video tips So I like this very much. In this video we can seek the bicep curls dumbbell easily. Thanks for sharing this tips.
For the LONGEST I have been doing reps with cast iron 30 lb dumbells, and all this time I could have been using 20lbs!? I'm about to take my workouts to a WHOLE NEW LEVEL💪
Back & Biceps session tonight. Will give this technique a go on my 49 year old biceps. Q. Will my left bicep which tore the tendon clean off at the elbow ever regain comparable size to the other? The tendon was reattached within 48 hours of injury. Happened about 5 years ago winching my boat on to the trailer the wrong way... epic fail. Only started lifting about 9 months ago because of fear of tearing the tendon again.
Hey Robert, thanks for writing in and great question! It is certainly possible to regain comparable size to the other as the biggest hurdle is probably what you alluded to with the fear of re-tearing. Unfortunately, with this fear comes apprehension which may prevent you from pushing as hard as you can with that arm, but also causing you to be too "tight" while performing movements. This may also lead to injury as you are not freely performing movements. Our best advice would be to gradually work the strength of that arm up over time to a point where you are comfortable giving your maximum effort. This can be from extra attention to that arm, whether through additional reps/sets or from sticking to more basic movements like this before advancing. But before you know it, you'll be treating it like "normal" once again and hypertrophy will ensue! -The FFP Team
Yes! We have multiple exercise tutorials to help grow larger triceps. Here's the tricep press down: ua-cam.com/video/_HZDkg2l4LA/v-deo.html -The FFP Training Staff
Hey EBYONG, thanks for writing in and great question! You can find merits to each method. Doing them simultaneously will allow for more core activation to prevent swinging while working both arms equally; alternating can bring about more focus and attention on each lift though you may tire out more quickly, gripping the weights for a long period of time. So the best answer is to try both and see what allow for a cleaner, more concise lift. -The FFP Team
This is great. I have a couple problems now. I feel like I was lifting too much like 2 years ago. Then my elbow started hurting and it hurt when I would squeeze anything. There's something in there, maybe a tendon. It feels like a bruise when I press on it. Now a few months ago, it happened to my other elbow. Is there anything I can do to heal it? Start small?
Hey cdreyes, thanks for writing in and we are sorry about your injury. Unfortunately, we are unable to help diagnose anything online as this would only be proper for a trained professional/doctor to visually inspect in person. Best of luck to you and the recovery process and check out our channel for loads of healthy eating tips to keep you in the game while your arm heals! -The FFP Team
0:41 I'm confused. I've never heard of the term "pre-stretch" unless you just mean starting your target muscle in a stretched position so that you can take it through a greater range of motion. In any case, bending at the hips is going to make your arm naturally fall forward aka flex at the shoulder (the bicep assists in shoulder flexion, so this is not stretching your bicep, it's actually doing the opposite and forcing it to start in a more contracted position). Is there something I'm missing, or was that a mistake?
Yes! The idea/technique to “pre stretch” the biceps is to initiate the motion in shoulder extension where the biceps is maximally lengthened for greatest ROM. You’re right! Bending/forward flexion at the hips will not do anything for biceps stretch. That could have been an error in the video. Shoulder extension would “pre stretch” the biceps. This is best accomplished by curling on an incline bench… or doing something like drag curls.
Hey TM, thanks for writing in and great point! You can absolutely add in a title to help accentuate that squeeze at the very top. Great call and thanks for watching! -The FFP Team
If someone has an articulated elbow, how do you effectively do a curl if you do not have full extension? Do you drop the elbow to 45 degrees and then proceed to curl back up?
Hey Christian, thanks for writing in and great question! You are right that the longer the stretch, the more benefit it can provide. However, it's not all-or-nothing so finding an extension that is comfortable for you still provides some merit! Plus, you can also put more emphasis on the time under tension (especially the negative/lowering portion) and that can help make up some ground as well. Best of luck! -The FFP Team
I like to curl seated, you don't worry about any swinging or sabilisation of your body and can focus solely on curling your arms and nicely slowly controlling the weight down
Hey Danny, thanks for writing in and great question! You can do either to be honest, though if willing to go each side individually, you can really focus in on your form and get the most out of each rep. It's also easier to cheat (swing) when doing both but if strapped for time, doing both can work well too. 👍 Thanks for watching and happy lifting! -The FFP Team
I’ve been lifting for 2 years (I’m 14) and I came here cause I felt slight joint pain. Don’t know if I should decrease the weight, or if my form is bad
I think it's crazy how having rotation(supination) on a bicep curl is such controversial topic. I do think it is a must I just don't believe standard dumbbells are the right tool for the job. I use my Bowflex weights and I'm balance the dumbbell by about 5lbs. The inner side weighing about 5 more pounds than the out side. The difference adding a little more tension to rotation portion of the movement.
Btw: "Your muscles do NOT know how much weight you're lifting; your muscles know how much TENSION you are creating..." Words live (lift) by! 👍🏻 Thanks again
But u need to lift enough weight and not too light. Progressive overload is the key, increase weight over time Progressively
Dawg I lift 5 pounds with good form and I feel nothing
I am a 72 year old woman.
I'm too old for alot of yoga, but learning this best curl for the biceps had made my day!!!❤
Thank You.
I do a lot of bicep curls but I never thought of squeezing really hard when I do them. I just tried it after watching your video and could really feel the difference, you can really feel all your arm muscles activating. Thanks as always for the great tips!
I've been working out for years and never once did this...thank you so much for showing this technique...it completely changes how I go about biceps now. I can finally get some growth 🙌
Awesome my friend! You're very welcome 🙏
@@Fitfatherproject but doesn't turning the wrist on the way down take tension off the biceps? 😎👍
This video helped me because I'm creating a video about exercises for school and I didn't want to get the form wrong. Thank you!
You're very welcome 🙏
Haven't had the technique perfect the whole time I've been doing, thanks for making this was really helpful.
Never thought of squeezing the dumbbell is vital in biceps curl, will correct my mistake in next round of workout routine. It is a big help though!
Nicely described. It creates more pressure on my biceps if I follow your suggestion. Probably the best way to do dumbbell biceps curl. Thanks for another great work.
Simple. Informative. FAST. I love it.
Get in, get that knowledge, get out. That's what I want from a form tutorial.
💯💪
Thanks for demonstrating the proper technique and form of dumbbells.
The hard grip suggestion has made SUCH a difference. Thank you! Excellent video.
Awesome my friend! You're very welcome 🙏
Another great tutorial. Thanks for showing us how to do all of these exercises safely.
Love the fact that you focus on each and every move, even the little ones! thank you for this tutorial Dr.
You're a life saver, my human! I'm unfortunately pretty notorious for knowing half the technique and improvising on the rest. Always wicked to have a proper example of how to do things and re-adjust and adapt to it. Don't think I can do the grip currently, since I'm improvising with vegemite jars and have gripping issues and numbness problems in my hands, but I can definitely still practice and learn the motions while waiting for actual dumbbells to arrive. Can't wait for 'em to get here, so I can fully give it a proper go.
Awesome my friend! Ty 🙏
Its my first day of working out this video helped me a lot thank you sir.😊
excellent arm strengthening exercise using the dumbbell curls technique , had no idea squeezing the handles and supinating the arms would have a large effect on the tricep.
I just started curling for the first time, got a pair of 35lbs dumbbells and im making some insane progress after only 2 weeks. I love watching and feeling my muscles grow, the bicep soreness is so worth it!
Awesome my friend 💪
I've only been working out for 2 weeks and Im glad I found this tutorial! Thank you!
You're very welcome 🙏
Great video. This will definitely improve my exercise at the gym especially using dumbbell for biceps.
This video reminded me why Anthony is my favorite natural bodybuilder ✔💪🏾
Yes thank you 🙏
of all the videos I saw, this one actually delivered new/useful info within the shortest amount of time. thanks!
Awesome my friend! You're very welcome 🙏 💪
Thank u
Wonderful exercise that I use personally and it delivers outstanding results. Nice job laying it out step by step with easy to use instructions.
Very useful and informative video. Thanks for sharing with us.
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
Thanks for showing the right way to have strong biceps.
for the first time I felt the bicep curl in my left arm, thank you so much
You’re very welcome! I’m glad you found this valuable 🙏🏼
Thanks for the tutorial! Going to incorporate these in my next workout!
Thank you for this
Holy crap, never felt my biceps so much. Thanks
Thank you so much for always providing great content! You explaining everything so well and I can't wait to apply the technique into my routine and have it correct for once!
Thanks for advising to squeeze the dumbell. Tried this and I really felt the difference :)
Thank you Anthony and FFP team!
Thanks again for the proper instructions.
The pinky turn is a great tip. Thank you!!
You're very welcome Akash 🙏🏼
Another great episode from Dr.FITNESS. Dumbells are inevitable while working out.Thanks for sharing..
short sweet and to the point. lov eit!
Awesome, Dr. A - thanks for the "extra" tips of supination and SQUEEZE... Really feel it now!
Wow, this is a great video. It's very useful and has informative content. Thanks for sharing this video
its a excellent workout for bicep. also a easy workout. I like this workout. thanks for sharing with us this video.
I learned something. Thank you.
Awesome my friend! You're very welcome 🙏 😊
Bicep curls are so important, thanks for the tutorial
Very informative. Thanks for sharing
Thanks
very informative and helpful tutorial Bicep Curls. I will try to follow your guideline properly. Thanks for sharing.
after watching this video i know how to properly do curls thanks for shareing
Thanks for great info on bicep curls!
This is awesome and great useful video tips So I like this very much. In this video we can seek the bicep curls dumbbell easily. Thanks for sharing this tips.
Thank for the FYI I'm currently body building so this is helpful
Awesome my friend! You're very welcome 🙏
Fixed my form, thanks for the tips!
Doc you’re the best. Thank you for all that you do! 💪🏽
Excellent tips and advices. Keep going. Thanks
Nice video,thanks for shearing with us.
awesome video doc as always
Great video thanks again your time and help
You're very welcome 🙏
Thank you
You're very welcome Brother 👍🏼
Very informative video.thanks for sharing it.
Always Excellent Tutorials! Your the best!!
thanks fit father
You're very welcome 🙏
Thanks for the tutorial, great technique.
For the LONGEST I have been doing reps with cast iron 30 lb dumbells, and all this time I could have been using 20lbs!? I'm about to take my workouts to a WHOLE NEW LEVEL💪
💪
Back & Biceps session tonight. Will give this technique a go on my 49 year old biceps. Q. Will my left bicep which tore the tendon clean off at the elbow ever regain comparable size to the other? The tendon was reattached within 48 hours of injury. Happened about 5 years ago winching my boat on to the trailer the wrong way... epic fail. Only started lifting about 9 months ago because of fear of tearing the tendon again.
Hey Robert, thanks for writing in and great question! It is certainly possible to regain comparable size to the other as the biggest hurdle is probably what you alluded to with the fear of re-tearing. Unfortunately, with this fear comes apprehension which may prevent you from pushing as hard as you can with that arm, but also causing you to be too "tight" while performing movements. This may also lead to injury as you are not freely performing movements. Our best advice would be to gradually work the strength of that arm up over time to a point where you are comfortable giving your maximum effort. This can be from extra attention to that arm, whether through additional reps/sets or from sticking to more basic movements like this before advancing. But before you know it, you'll be treating it like "normal" once again and hypertrophy will ensue!
-The FFP Team
Thanks, man. Appreciate the tips.
Will you be making a similar video for the corresponding triceps exercise?
Yes! We have multiple exercise tutorials to help grow larger triceps. Here's the tricep press down:
ua-cam.com/video/_HZDkg2l4LA/v-deo.html
-The FFP Training Staff
@@Fitfatherproject Thanks.
So true - my muscles do NOT know how much I'm lifting. It's crazy how much it burns when we focus on technique! Thanks, mate!!
Hey, whats your opinion on fat gripz? would they be beneficial to use with this exercise?
Yes! You can absolutely use fat grips for added difficulty to your workout!
-The FFP Training Staff
Great, thanks
Very informative, thank you! New fan of you and your content for sure!
That's great to hear @Stewart Robinson, thank you. It's awesome to have you here.
Awesome tutorial thanks !
You're very welcome Brother 👍🏼
So much awesome content here! Thank you very much! :)
Very interesting and useful video! I really like it!
Very helpful
Thanks bri
You're very welcome 🙏
This looks pretty easy!
Which is much better sir, alternate hands of lifting or both hands of lifting for biceps? Thnk u so much sir
Hey EBYONG, thanks for writing in and great question! You can find merits to each method. Doing them simultaneously will allow for more core activation to prevent swinging while working both arms equally; alternating can bring about more focus and attention on each lift though you may tire out more quickly, gripping the weights for a long period of time. So the best answer is to try both and see what allow for a cleaner, more concise lift.
-The FFP Team
@@Fitfatherproject thank you very much sir, subscriber from ph 🇵🇭
You're very welcome 🙏
thank u so much man
You're very welcome 🙏🏼
Good vid
great video
I like your fitness sir
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
Facts! 💯🔥💪
This is great. I have a couple problems now. I feel like I was lifting too much like 2 years ago. Then my elbow started hurting and it hurt when I would squeeze anything. There's something in there, maybe a tendon. It feels like a bruise when I press on it. Now a few months ago, it happened to my other elbow. Is there anything I can do to heal it? Start small?
Hey cdreyes, thanks for writing in and we are sorry about your injury. Unfortunately, we are unable to help diagnose anything online as this would only be proper for a trained professional/doctor to visually inspect in person. Best of luck to you and the recovery process and check out our channel for loads of healthy eating tips to keep you in the game while your arm heals!
-The FFP Team
@@Fitfatherproject I totally understand. Thank you
Ahhh yes... The good old fashioned dumbell bicep curl. Also ur arms are as big as my thighs. Have a nice day! :D
Squeeeeeeze is the lesson I learned, I tend not to hold the dumbell too tight. Thanks for the details Doctor.
0:41 I'm confused. I've never heard of the term "pre-stretch" unless you just mean starting your target muscle in a stretched position so that you can take it through a greater range of motion. In any case, bending at the hips is going to make your arm naturally fall forward aka flex at the shoulder (the bicep assists in shoulder flexion, so this is not stretching your bicep, it's actually doing the opposite and forcing it to start in a more contracted position). Is there something I'm missing, or was that a mistake?
Yes! The idea/technique to “pre stretch” the biceps is to initiate the motion in shoulder extension where the biceps is maximally lengthened for greatest ROM.
You’re right! Bending/forward flexion at the hips will not do anything for biceps stretch. That could have been an error in the video.
Shoulder extension would “pre stretch” the biceps. This is best accomplished by curling on an incline bench… or doing something like drag curls.
nice one
Yippee thanks
Did like 6 reps, this hit different
Best exercises Chanel! All of his tutorials are very helpful.
What about adding a tilt inward at the top to squeeze the bicep a tad bit more
Hey TM, thanks for writing in and great point! You can absolutely add in a title to help accentuate that squeeze at the very top. Great call and thanks for watching!
-The FFP Team
If someone has an articulated elbow, how do you effectively do a curl if you do not have full extension?
Do you drop the elbow to 45 degrees and then proceed to curl back up?
Hey Christian, thanks for writing in and great question! You are right that the longer the stretch, the more benefit it can provide. However, it's not all-or-nothing so finding an extension that is comfortable for you still provides some merit! Plus, you can also put more emphasis on the time under tension (especially the negative/lowering portion) and that can help make up some ground as well. Best of luck!
-The FFP Team
I like to curl seated, you don't worry about any swinging or sabilisation of your body and can focus solely on curling your arms and nicely slowly controlling the weight down
👍
Bye squeezing the bicep at the top do you mean flex the bicep or is it something different please explain.
Yes, contract/flex👍💪
Can you do this with the 2 sets at a time or is it better to do 1 by 1 arm to arm?
Hey Danny, thanks for writing in and great question! You can do either to be honest, though if willing to go each side individually, you can really focus in on your form and get the most out of each rep. It's also easier to cheat (swing) when doing both but if strapped for time, doing both can work well too. 👍 Thanks for watching and happy lifting!
-The FFP Team
A common exercise, but one that must be done correctly.
id bloody do it
Hiii..is there we need to get close our elbow to hips or not?
Yes you must keep your elbows close to your body 👍
I’ve been lifting for 2 years (I’m 14) and I came here cause I felt slight joint pain. Don’t know if I should decrease the weight, or if my form is bad
Can be either Jack, focus on your form to avoid injury 👍
I think it's crazy how having rotation(supination) on a bicep curl is such controversial topic. I do think it is a must I just don't believe standard dumbbells are the right tool for the job. I use my Bowflex weights and I'm balance the dumbbell by about 5lbs. The inner side weighing about 5 more pounds than the out side. The difference adding a little more tension to rotation portion of the movement.
How am I supposed to breathe while doing this exercise?
Exhale on the way up and inhale down 💪