Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners
Learn essential weight lifting exercise workouts such as the dumbbell biceps curl and what muscles it works in this free exercise video on weight lifting for beginners. Expert: Kirk Watt Bio: Kirk Watt is a fitness professional with over 12 years experience in personal training and nutritional guidance. He is also currently the Fitness Director for VISION FIT. Filmmaker: Traci Holsey
Tagged with: Beginners • Biceps • Curl • Dumbbell • Exercise • Exercises. • Lifting • WEIGHT
Filed under: Exercise
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I’m a skinny weak man. I’m trying to bulk up just because I’m tired of being weak. I’m starting at home with some dumbells I bought. What does it mean to contract your arms though?
@shahzains no its not, actually is better, it isolates the biscepts more than if standing
The IMPORTANT thing when exercising is to keep breathing. NEVER hold your breath. That has been proven is tests to raise blood pressure in some otherwise healthy indivduals to dangerous levels to more than twice the normal range. Trying to time your breathing to inhale or exhale to match some phase in the movement is totally laughable if you know the first thing about human physiology.
All your arteries are always full oxygenated blood. If that wasn’t so, you’d pass out from doing nothing more strenuous than simply sitting in a chair watching tv. What is true is when you start to exercise hard the arteries feeding the muscles being exercised will dilate (widen) allowing more blood and therefore more oxgen to reach muscle.
@oODarkDonnieOo
It’s not about the muscle getting oxygen as you lift. Blood from your lungs takes time to reach your arms so it wouldn’t matter when you inhale.
@shahzains haha
no problem man
@Cards4life08
thanx for not getting offended by it
@shahzains wow aren’t you a funny guy…???
lol
@Cards4life08
“I always did it while sitting down is that a bad thing by the way? to sit and lift”
not its not a bad thing
if u do it by standing up u will create a mess in ur pants :p
As I’ve said over the last few months if you have access to a gym or have some home machine CABLE curls in their many varations are fantastic for devloping biceps. Unlike using only barbells or dumbbells that each have “easy” spots during the lift, your biceps are under constant strain when using cables with you always feeling the full weight from start to finish. This can make a big difference especially in shaping and bulking up.
As far as how long it takes to see results that depends where you start. Arnold in one of his books said he could add 1/4 inch a month to his biceps, sadly most of us don’t have Arnold’s genes or determination. A often overlook aspect of weight training is remembering to contract hard and hold for about a second at top of bicep curls. This helps to define and shape the muscle.
Rather than doing 8-10 sets of just bicep curls (probably why you’re sore) limit to 3 or 4 sets with 20′s or 25 30′s if you can handle it then work your arms with DIFFERENT exercises. Remember your biceps only account for roughly 30% of arm mass. so if you want bigger arms, don’t forget working your triceps and deltoids (shoulders) hard. Also attack biceps with Hammer and Zottman curls. There’s pleny of YouTube vids showing proper method.
@willieofroanoke
any tips or maybe a estimated time to see result for my biceps?
Lateral arm raise. This one can hurt so don’t over reach or try to raise weight beyond where it is comfortable. Grab a LIGHT DB in each hand, overhand grip, palms facing inward towards you thighs. Begin with arms fully down at your sides then slowly lift each up up and out so that weights get as close as possible to horizontial with floor extending out from shoulders.
As long as you got the dumbbells out, following 2 exercies are very simple and give your Deltoids (shoulders) a workout. Alt Arm Raise: Grab a LIGHT DB in each hard. To start, no more than 10 pounders. Begin arms straight down at sides, overhand grip. palms facing your back.. Alternate slowing raising each arm to neck level extending arms straight out in front of then down slowly. do 15 reps, 3 sets.
Its alright to sit while doing bicep curls as long as you sit straight and neither lean forward or backward. In fact if you use a preacher bench where your arms (triceps) rest on a tilted support that totally isolates your biceps and forces them to do the curling without help.
thanks man
I always did it while sitting down
is that a bad thing by the way? to sit and lift dumbbells?
@willieofroanoke
i usually go 8 reps rest a minute then do another set
@willieofroanoke
i usually do 8-10 sets of 8 reps each starting out with 20 lbs then once i cant lift the 20s anymore i go down to 15 lbs and i do this once or twice a week
Being a little sore is normal… but only when you first start out and either never have or haven’t done any weight training for six weeks. This start-up painshould go away in 2-3 weeks. However if you go to failure, which you should at times, expect some soreness for a day or two after. If severe or it never goes away you’re lifting too much weight, too many reps/sets or doing something wrong.
How many reps and sets are you doing? Beginners, especially teens often over do things. If you’re new to weight training a rough guess for doing bicep curls would be in the 10 to 15 maybe 20 pound range and no more than 12 reps for 3 sets no more than every other day.
I have a quick question iv been working out for 2 months and havent been able to increase weight but im sore for at least 2 days afterwards still no results but i feel sore and i drink protein afterwards and eat good im a 16 year old male am i doing something wrong?
Great points about the arm swinging, I always laugh at people flopping about the gym like a fish
These idiots in my gym always do that swinging thing. N obviously if u swing u can lift a coupe of pounds extra… So these guys swing n lift a couple pounds more than me and think they’re more powerful. Wat retards.
The best place to learn what NOT to do, is visit any gym. The only reason you see jokers swinging dumbbells is they discovered they can lift a little more weight, because it creates momentum and next thing you’re bending your back too and/or raising your elbows…all taking the load off the bicep. Stupid!