Ive been doing concentration curls for awhile now, and im getting sorta sick of it. I want to change my routine around, and want a new exercise for my biceps. All i have are dumbells, no barbells at all. Would standing bicep curls change it up enough? Is that exercise different enough from concentration curls to shock my body again?
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Results 1 to 10 of 10
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04-16-2006, 12:26 PM #1Registered User
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What are some good dumbell bicep exercises?
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04-16-2006, 12:35 PM #2500 Internal Server Error
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04-16-2006, 12:39 PM #3Platinum Member
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Throw in some hammer curls to add variety.
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04-16-2006, 02:23 PM #4Registered User
- Join Date: Apr 2006
- Age: 36
- Posts: 32
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incline db curls and hammer curls
Stats:
03-16-06
Weight: 145lbs
Height: 5'4
Bench: 275
Squat: 315 x 6
Deadlift: 135lbs x 10 reps (not max)
PowerClean: idk yet
Goal:
Weight: 165
Bench 300+
Squat: 400+
Deadlift: 400+
Powerclean: 225+
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04-16-2006, 02:28 PM #5Protein Addict
- Join Date: Feb 2006
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Close Grip Chinups are your friend, and hammer curls for arm width...they target brachialis and brachioradialis more than bicep directly though.
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04-16-2006, 03:19 PM #6User&Abuser
- Join Date: Apr 2005
- Age: 43
- Posts: 619
- Rep Power: 259
one-arm preacher curls really help alot. Do them on an incline bench.
but a hammer style curl is also essential.
However, for great arm growth, don't forgetchin-ups, and also your tri's.W8isGR8: If you don't squat, the terrorists win.
Milos Sarcev: Partial rep, Partial development.
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04-16-2006, 06:58 PM #7Registered User
- Join Date: Oct 2004
- Posts: 263
- Rep Power: 239
my favorite is standing supinated dumbell curls...but not alternating, at the same time. try it...a lot harder than alternating
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04-16-2006, 07:42 PM #8Registered User
- Join Date: Apr 2006
- Age: 44
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Hammer curls are the best way to shock those biceps with only dumbells and when that stops working dropsets and supersets
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04-16-2006, 09:48 PM #9Registered User
- Join Date: Jun 2002
- Age: 38
- Posts: 2,138
- Rep Power: 399
standing heavy 1 arm DB curls spotting/forced reps with the free hand.
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04-16-2006, 10:09 PM #10Train smarter, not harder
- Join Date: Sep 2004
- Location: here, there, Canada
- Age: 41
- Posts: 15,875
- Rep Power: 808
standing db, incline db (lower incline = more longhead work), hammer curl
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