Alternate Dumbbell Biceps Curls
More Biceps work. This particular exercise is done after heavy weight training for the biceps and after I’ve done E-Z Curl Bar Curls, and after I have done low cable curls, High Cable Curls, and lying biceps curls. It must be remembered that the heavy stuff must come first for the sake of size and strength. I think this movement is not quite a finishing item. I say this because I start low and go high with the amount of weight used with each dumbbell. Also, just so I am not standing around between sets I work in dumbbell shrugs. I will explain the sequence below:
1.) I start with 15 lb. dumbbells and sit down on the end of a bench.
2.) The dumbbells are allowed to hang free at my sides in the seated position.
3.) I curl first one (I usually start with my left hand) up to a full contraction. I lower it and do the same thing on the other side.
4.) I do 12 reps each side…..SET!
5.) I start over again with 15 lb. dumbbells and do another set just like the first set.
6.) After two Sets of seated dumbbell curls with 15 lb. I do the next set with 20 lb. x 2 sets
7.) After two sets at 20 lb. I move the weight to 25 lb. and repeat for two more sets.
8.) Keep repeating the above to 25 lb. then 30 lb. then 35 lb. doing 2 sets each set. If I can go heavier I will
Additionally:
1.) Shrugs between every set of dumbbell alternate curls.
2.) Start with 40 lb. dumbbells and do a set of 12 shrugs
3.) Increase weight to 45 lb. dumbbells and do another 12 Shrugs
4.) Repeat again this time with 50 lb. Then 55 lb. then 60 lb. then 65 lb. etc.
In closing. These two exercises performed correctly with ascending amounts of weight every other set will help train your biceps and your traps. I keep pushing myself to go as high as I can with the weight so long as I maintain reasonable form.
This is your journey! Do not give it away or stop just because you hurt or you don’t think you can. Nobody can do it for you so dig in and make it happen. Quitting is not an option.
Until next time, I remain: Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 