Arm curls how much weight

This variation targets the brachialis muscle, which is found on the outside of your upper arms next to the biceps. You can do this with the hammer curl, which largely employs the same form as the biceps curl with the key difference being that you hold the dumbbells with your palms facing each other throughout the movement. Try lifting with your back flat against a wall to learn how to avoid this.

Sign up for our daily newsletter Newsletter. Nick Harris-Fry 17 Oct Dumbbell Biceps Curl Workout Follow this quick workout to build strength in your arms: complete a set of five reps with a heavy weight, making sure that you lower the weight or weights under control.

See related. The Best Biceps Workout. You can start doing simple bicep curls by standing straight and flexing your arms up towards your chest and back down for several sets. If this is too simple you can incorporate a lunge dip into the mix. Just lunge forward and lift the weights as you lunge, which will give you a more effective workout.

Make sure that you are doing this a few times a week with a day break in between to let your muscles recover, then slowly work your way up to bigger weights to really start seeing a difference. Another variation of the bicep curl can also benefit your shoulders for a more productive workout.

For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. These male standards were last updated June and are based on , filtered lifts. These female standards were last updated June and are based on 24, filtered lifts. Find us on Facebook. Register Log In. Calculators Strength Calculators. Start with the standing alternating dumbbell biceps curl, which you can do anywhere. Curls are a typical exercise used in upper-body strength training routines.

Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis and brachioradialis. Doing the standing arm curl, you build strength in the upper arm and learn to use your arm muscles correctly, bracing with your core muscles.

Select dumbbells of a weight you can lift 10 times with good form. Suggested starting weights are 5 pounds or 10 pounds per dumbbell. If you are just beginning, rehabilitating from an injury, or returning to exercise after a sedentary period, you might start with 2 pounds. Get the most out of your biceps curls by avoiding these errors. Concentrate on proper form rather than rapid execution. Lift the weights with a smooth motion, taking as much time to lower the weight as you do to lift it.

The position of your elbows should not change during the curl. They should remain close to the side of your body and only the lower arm should move. If you notice your elbows moving away from your torso or floating in front or behind the body, you are probably lifting too much weight. This can end up feeling like a swinging, twisting, or heaving movement. Concentrate on maintaining a tall, upright spine and a tight core. Keep the shoulders relaxed and watch that they don't move forward to initiate the movement.

Choose lighter weights or reduce the number of repetitions if this occurs. Variations of the curl include seated curls, preacher curls, reverse curls , incline seated curls, and "concentration" curls with your elbow resting on your inner thigh while you are seated.