Dumbbell Bicep Curls

How heavy do I have to do dumbbell curls before I get big biceps?

I'm doing 3x10 twice a week

  1. 2 months ago
    Anonymous

    go to failure, the weight doesn't matter. When I say failure I also say going to the point of forced reps

    • 2 months ago
      Anonymous

      Weight matter in the sense that you aren’t ever going to get to true failure by using too light a weight. Better to up the weight and fail at rep 8 of the third set than need to do a fourth, fifth or sixth set.

      • 2 months ago
        Anonymous

        this
        keep it low enough to get some good reps out of it around 7-9
        once you can do 10-15 easily for 3 its better to up the weights than chase reps or sets

  2. 2 months ago
    Anonymous

    3x10 with 10lb is just a warm up lmao, do you even feel a pump?

  3. 2 months ago
    Anonymous

    >I'm doing 3x10 twice a week
    Yeah but how much weight?

    • 2 months ago
      Anonymous

      That's what he is asking. I'd guess you need like 20kg at that rep range to start looking like you lift

      • 2 months ago
        Anonymous

        Lol no 20kg is pretty much starting weight for complete dyel

  4. 2 months ago
    Anonymous

    I try to do 8 reps 4 sets, 24kg per hand as of now.
    Usually 1st and the second sets are doable, 3rd one is hard and 4th one is heavily forced

  5. 2 months ago
    Anonymous

    Genetics x failure

    50 lbs is reasonable

  6. 2 months ago
    Anonymous

    doesn't matter. What you need to do is stand straight, squeeze glutes, activate core and do them slow and squeeze the bicep. Lift them with a controlled movement, don't move the shoulders, keep them next to your body, don't swing rapidly the dumbbell up, dont help with the shoulder, don't move the db to the side. When you can do 3 sets of 15 reps very clean, you go up a notch.
    Tards that focus on weight are always throwing the db up, swinging the body, doing half reps, etc.

    • 2 months ago
      Anonymous

      good advice or back against the wall is good too

      • 2 months ago
        Anonymous

        Yes, that too!

    • 2 months ago
      Anonymous

      There is nothing wrong with moving your shoulder slightly forward when doing curls

  7. 2 months ago
    Anonymous

    my arms didn't really get bigger until I started curling 40s I mean they're only 15 inches so you know how shit they were before the average sheboon has bigger arms

  8. 2 months ago
    Anonymous

    Once a week
    I do 35s for 4 sets of 10 supinating dumbbell curls
    60lb overhead Tricep extension for same volume
    My left arm is 15.5 in my right is 15 in
    I also do compounds that involve arms

    • 2 months ago
      Anonymous

      bro you're like the mirror image of me my right is 15.5 my left is 15, funnily enough I'm a lefty

  9. 2 months ago
    Anonymous

    man, look at all these strong and big biceps in this thr--... wait a minute...
    it's all dyelets passing false advice?
    It cant be!

  10. 2 months ago
    Anonymous

    Biceps respond best to high rep work. Go until failure, failure being ~30 reps. Increase the weight when needed.

  11. 2 months ago
    Anonymous

    If you can curl the 50s without swinging then your biceps are above average for sure

  12. 2 months ago
    Anonymous

    Building biceps is a lot more about mind muscle connection and time under tension.
    >If you have trouble building biceps, choose what you consider a medium weight and then go down another 30% in weight.
    Almost everyone does too much weight and gets the delts involved.
    >Focus on the negative (eccentric) part of the rep, don't just curl the weight up and then drop it down, control the weight on the way down, and count 1001... 1002... in your head. 2 second eccentric.
    >Make sure the set itself lasts long enough. Aim for atleast 10-14 reps, with the correct weight it should start burning at about rep 8, and by rep 12-14 you shouldn't be able to do any more.
    If done correctly it will give you sickening pumps, and for the next 2 days your biceps will feel like they're cramping up if you try to flex them.
    It's not about the weight, it's about how much tension you can cause in the muscle.
    Or you could just be a DYEL forever trying to curl "as much as possible" like this guy: https://www.youtube.com/watch?v=4FM1z6sUMB0&ab_channel=lolmmmol

    • 2 months ago
      Anonymous

      >I'm doing 3x10 twice a week

      As an addition to what I said earlier.
      Sometimes there's not anything wrong with the way or weight, but you're just not doing enough volume.
      I always had pretty skinny arms, and I would do the usual 3x12 etc, but even if you're doing that twice a week, that's just 6 sets a week for the biceps. My biceps didn't really start growing until I was doing atleast 12 sets of biceps per session twice a week.
      Even if you're doing biceps "twice a week", you're still just doing 6 sets...
      Try upping that to atleast 9 sets per time you do it, so 18 sets a week.
      Also, add hammer curls to your routine.

Your email address will not be published.