Correct technique for dumbbell curls?

Zerex71 wrote:
> Group,
>
> I did arms last night and was wondering about a question I've had for
> a while, which is, what is the proper technique for doing dumbbell
> curls? The reason I ask is, perhaps me lowering my arms back to a
> totally vertical position at my sides (dumbbells parallel to each
> other) and then raising them up so that the 'bells curls inward)
> might be making it more difficult to do. (Kind of like the principle
> of not letting the weight stack go all the way back down.) Am I
> doing these right? It takes a lot more effort to "bump" them up a bit
> to get the curl going if I let my arms go completely down to my
> sides. Please advise.
>
> Also, on a related topic, I have never had much success getting beyond
> the 35- or 40-lb dumbbells doing curls, and I'm hoping to bust through
> that wall at some point. Can anyone provide some pointers or advice
> as to my expectations? My lower body has always been stronger than my
> upper body but I'm not an upper-body weakling.
>
> Mike

I used to only do dumbbell curls. But I moved to the Hammer Strength
machine for my primary bicep exercise. I do one arm preacher curls rather
than both arms at the same time on it. The reason I prefer the HS to
dumbbells is that the weight is consistent throughout the ROM. With
dumbbell, once you near the top of the rep, the weight gets lighter because
of the proximity to your elbow. Also, doing one are at a time allows me to
line up my arm and insure that it's coming straight up, not turning in or
out. If it is, I just shift one way or the other. You can also use the
free arm to assist on the last rep if needed.
--
-Larry
 >> Stay informed about: Correct technique for dumbbell curls? 

Zerex71 wrote:
> Group,
>
> I did arms last night and was wondering about a question I've had for
a
> while, which is, what is the proper technique for doing dumbbell
curls?
> The reason I ask is, perhaps me lowering my arms back to a totally
> vertical position at my sides (dumbbells parallel to each other) and
> then raising them up so that the 'bells curls inward) might be making
> it more difficult to do. (Kind of like the principle of not letting
> the weight stack go all the way back down.) Am I doing these right?
> It takes a lot more effort to "bump" them up a bit to get the curl
> going if I let my arms go completely down to my sides. Please
advise.

You can twist the weight as you bring it up or not...it makes a bit of
difference as they are not the exact same exercise. One would be a
bicep curl (moving hands to an underhand grip), the other would be a
hammer curl (keeping the grip straight). You could also try some
preacher curls or concentration curls...throw some barbell curls in
there too...mix it up.
 >> Stay informed about: Correct technique for dumbbell curls? 

"Larry Hodges" <2larry2.RemoveThis@2maximizesoftware2.com> wrote in message
news:hoCdnQj80uFg_oLfRVn-uQ@comcast.com...
> Zerex71 wrote:
> > Group,
> >
> > I did arms last night and was wondering about a question I've had for
> > a while, which is, what is the proper technique for doing dumbbell
> > curls? The reason I ask is, perhaps me lowering my arms back to a
> > totally vertical position at my sides (dumbbells parallel to each
> > other) and then raising them up so that the 'bells curls inward)
> > might be making it more difficult to do. (Kind of like the principle
> > of not letting the weight stack go all the way back down.) Am I
> > doing these right? It takes a lot more effort to "bump" them up a bit
> > to get the curl going if I let my arms go completely down to my
> > sides. Please advise.
> >
> > Also, on a related topic, I have never had much success getting beyond
> > the 35- or 40-lb dumbbells doing curls, and I'm hoping to bust through
> > that wall at some point. Can anyone provide some pointers or advice
> > as to my expectations? My lower body has always been stronger than my
> > upper body but I'm not an upper-body weakling.
> >
> > Mike
>
> I used to only do dumbbell curls. But I moved to the Hammer Strength
> machine for my primary bicep exercise. I do one arm preacher curls rather
> than both arms at the same time on it. The reason I prefer the HS to
> dumbbells is that the weight is consistent throughout the ROM. With
> dumbbell, once you near the top of the rep, the weight gets lighter
because
> of the proximity to your elbow. Also, doing one are at a time allows me
to
> line up my arm and insure that it's coming straight up, not turning in or
> out. If it is, I just shift one way or the other. You can also use the
> free arm to assist on the last rep if needed.

The weight remains the same throughout the motion whether you use dumbbells
or HS. For all intensive purposes, gravity is constant. Less force is
necessary from the bicep as you near the apex of the circle you do with
dumbbell curls, because the load is transferred downward through the
forearms. The HS keeps the required force constant.
 >> Stay informed about: Correct technique for dumbbell curls? 

On Fri, 25 Feb 2005 09:44:32 -0800, Larry Hodges wrote:

I have a question related to curls as well. Since curls tend to be a
rather isolated exercise I decided to try to incorporate more muscles into
it to make more use of my time by doing curls with a pronated grip. I
figure I hit my forearms a bit more this way (and I do feel it). I
mentioned this to a personal trainer and he said there wasn't any point
but I didn't really understand his reasoning (actually I don't think he
really gave any reason). So what do people here think about my idea? I
found mention of reverse curls on the web which looks like the same thing
so it's obviously not a unique thing.

While I'm on the topic of bringing more muscles into play for biceps, does
anyone here think there'd be any advantage in bringing the elbow up and
back at the same time. Kind of like a verticle, standing row I guess. I'm
wondering if it'll ensure the resistance doesn't reduce during the top of
the curl and will also work out the rear deltoids.
 >> Stay informed about: Correct technique for dumbbell curls? 

John wrote:
> "Larry Hodges" <2larry2.RemoveThis@2maximizesoftware2.com> wrote in message
> news:hoCdnQj80uFg_oLfRVn-uQ@comcast.com...
>> Zerex71 wrote:
>>> Group,
>>>
>>> I did arms last night and was wondering about a question I've had
>>> for a while, which is, what is the proper technique for doing
>>> dumbbell curls? The reason I ask is, perhaps me lowering my arms
>>> back to a totally vertical position at my sides (dumbbells parallel
>>> to each other) and then raising them up so that the 'bells curls
>>> inward) might be making it more difficult to do. (Kind of like the
>>> principle of not letting the weight stack go all the way back
>>> down.) Am I doing these right? It takes a lot more effort to
>>> "bump" them up a bit to get the curl going if I let my arms go
>>> completely down to my sides. Please advise.
>>>
>>> Also, on a related topic, I have never had much success getting
>>> beyond the 35- or 40-lb dumbbells doing curls, and I'm hoping to
>>> bust through that wall at some point. Can anyone provide some
>>> pointers or advice as to my expectations? My lower body has always
>>> been stronger than my upper body but I'm not an upper-body weakling.
>>>
>>> Mike
>>
>> I used to only do dumbbell curls. But I moved to the Hammer Strength
>> machine for my primary bicep exercise. I do one arm preacher curls
>> rather than both arms at the same time on it. The reason I prefer
>> the HS to dumbbells is that the weight is consistent throughout the
>> ROM. With dumbbell, once you near the top of the rep, the weight
>> gets lighter because of the proximity to your elbow. Also, doing
>> one are at a time allows me to line up my arm and insure that it's
>> coming straight up, not turning in or out. If it is, I just shift
>> one way or the other. You can also use the free arm to assist on
>> the last rep if needed.
>
> The weight remains the same throughout the motion whether you use
> dumbbells or HS. For all intensive purposes, gravity is constant.
> Less force is necessary from the bicep as you near the apex of the
> circle you do with dumbbell curls, because the load is transferred
> downward through the forearms. The HS keeps the required force
> constant.

Isn't that what I just said? But I have to admit, your "apex of the circle"
explanation was better than mine.
--
-Larry
 >> Stay informed about: Correct technique for dumbbell curls? 

Robert Marlow wrote:
> On Fri, 25 Feb 2005 09:44:32 -0800, Larry Hodges wrote:
>
> I have a question related to curls as well. Since curls tend to be a
> rather isolated exercise I decided to try to incorporate more muscles
> into it to make more use of my time by doing curls with a pronated
> grip. I figure I hit my forearms a bit more this way (and I do feel
> it). I mentioned this to a personal trainer and he said there wasn't
> any point but I didn't really understand his reasoning (actually I
> don't think he really gave any reason). So what do people here think
> about my idea? I found mention of reverse curls on the web which
> looks like the same thing so it's obviously not a unique thing.

I also do hammer curls with dumbbells, which hits forearm. Also
concentration curls with dumbbells. What I meant by saying that the HS
preacher curls are my main exercise is that if I'm cramped for time...or
just don't feel like a full pull day, I will just do the HS preacher curls.

> While I'm on the topic of bringing more muscles into play for biceps,
> does anyone here think there'd be any advantage in bringing the elbow
> up and back at the same time. Kind of like a verticle, standing row I
> guess. I'm wondering if it'll ensure the resistance doesn't reduce
> during the top of the curl and will also work out the rear deltoids.

Have no idea.
--
-Larry
 >> Stay informed about: Correct technique for dumbbell curls? 

Zerex71 wrote:[snip]
> what is the proper technique for doing dumbbell
> curls? [snip]
> It takes a lot more effort to "bump" them up a
> bit to get the curl going if I let my arms go
> completely down to my sides. Please advise.
>
> Also, on a related topic, I have never had much
> success getting beyond the 35- or 40-lb dumbbells
> doing curls, and I'm hoping to bust through that
> wall at some point. Can anyone provide some
> pointers or advice as to my expectations?

I do let the arms go completely down to my sides during my db curls.
Ah-nuld himself recommended relaxing your arms between repetitions to
allow free blood flow through your upper arms.

And I'm also fond of twisting my forearms or rotating my wrists as I
curl my dumbbells. Also ending each rep in the top position with a
solid flex and then returning to arms extended fully and relaxing
between reps as mentioned.

Regarding breaking the 35- or 40-lb wall, Use that Hardgainer sneak
attack - *small plates*. Not 2 1/2 lb deals, but tiny stuff you get at
the hardware store. Washers that fit a 1-inch diameter bar easily. I
have four .19 lb (0.087 kg) plates, six .26 lb (0.12 kg) plates and
four .39 lb (0.18 kg) plates. Increasing your weights used is sometimes
a very slow process, but the tiny plates can indeed help a trainer
smash through a plateau.

http://www.unisorb.com/images/washers.gif

--
Curt
http://curtjames.com/
 >> Stay informed about: Correct technique for dumbbell curls? 

Larry Hodges <2larry2 DeleteThis @2maximizesoftware2.com> wrote:
>John wrote:
>> The weight remains the same throughout the motion whether you use
>> dumbbells or HS. For all intensive purposes, gravity is constant.
>> Less force is necessary from the bicep as you near the apex of the
>> circle you do with dumbbell curls, because the load is transferred
>> downward through the forearms. The HS keeps the required force
>> constant.
>
>Isn't that what I just said?

Ghod I hope not, because it's a mess.

First, the weight does remain the same, but the force does not.

Second, it's "intents and purposes." But I don't expect
(other) poets to know a snatch from a groin, so I won't
get too down on the diction of (other) gym-rats.

>But I have to admit, your "apex of the circle"
>explanation was better than mine.

The resistance from the weight is lower near the top
because the motion stops becomes more lateral and less
vertical. It actually starts decreasing as soon as your
forearm passes horizontal.

It's lower at the bottom for the same reason, but,
because your arm is extended your biceps (and brachialis
and brachioradialis) have to apply a larger force to
start it moving (they're at an obtuse angle relative to
your forearm). At the top, same deal, with an acute angle,
but not nearly as acute as the bottom is obtuse (where it
can sometimes even exceed 180 degrees).

One thing you should do at the top is move your elbows a
little forward, squeezing the weight a bit towards the
ceiling. This shortens your biceps more because it's
not actually attached to your arm at the top. Its two
tendons go over your shoulder at the knob of your armbone
and attach to your scapula.

Some newer curl machines set the elbows well above the
shoulder and have you pull downward rather than up, to
get to this maximal shortening of the biceps, while of
course omitting maximal lengthening.

--Blair
"The cheese-curl machine does you no good."
 >> Stay informed about: Correct technique for dumbbell curls? 

"Blair P. Houghton" <b DeleteThis @p.h> wrote in message
news:5vcUd.3226986$B07.508586@news.easynews.com...
> Larry Hodges <2larry2 DeleteThis @2maximizesoftware2.com> wrote:
> >John wrote:
> >> The weight remains the same throughout the motion whether you use
> >> dumbbells or HS. For all intensive purposes, gravity is constant.
> >> Less force is necessary from the bicep as you near the apex of the
> >> circle you do with dumbbell curls, because the load is transferred
> >> downward through the forearms. The HS keeps the required force
> >> constant.
> >
> >Isn't that what I just said?
>
> Ghod I hope not, because it's a mess.

How was it a mess?

> First, the weight does remain the same, but the force does not.

= The weight remains the same throughout the motion whether you use
dumbbells or HS.

Ok ok. You went into more detail.
 >> Stay informed about: Correct technique for dumbbell curls? 

John wrote:
> "Blair P. Houghton" <b.TakeThisOut@p.h> wrote in message
> news:5vcUd.3226986$B07.508586@news.easynews.com...
>> Larry Hodges <2larry2.TakeThisOut@2maximizesoftware2.com> wrote:
>>> John wrote:
>>>> The weight remains the same throughout the motion whether you use
>>>> dumbbells or HS. For all intensive purposes, gravity is constant.
>>>> Less force is necessary from the bicep as you near the apex of the
>>>> circle you do with dumbbell curls, because the load is transferred
>>>> downward through the forearms. The HS keeps the required force
>>>> constant.
>>>
>>> Isn't that what I just said?
>>
>> Ghod I hope not, because it's a mess.
>
> How was it a mess?
>
>> First, the weight does remain the same, but the force does not.
>
> = The weight remains the same throughout the motion whether you use
> dumbbells or HS.

Well, yes the "weight" is the same. But the "resistance" is less at the top
and bottom of the rep, with maximum resistance being when the forearm is
horizontal. With the HS, the resistance is constant throughout the ROM.
That was what I was attempting to point out anyway.

> Ok ok. You went into more detail.

--
-Larry
 >> Stay informed about: Correct technique for dumbbell curls? 

"Larry Hodges" <2larry2.TakeThisOut@2maximizesoftware2.com> wrote in message
news:AJKdnWUD2-Kd9rzfRVn-sg@comcast.com...
> John wrote:
> > "Blair P. Houghton" <b.TakeThisOut@p.h> wrote in message
> > news:5vcUd.3226986$B07.508586@news.easynews.com...
> >> Larry Hodges <2larry2.TakeThisOut@2maximizesoftware2.com> wrote:
> >>> John wrote:
> >>>> The weight remains the same throughout the motion whether you use
> >>>> dumbbells or HS. For all intensive purposes, gravity is constant.
> >>>> Less force is necessary from the bicep as you near the apex of the
> >>>> circle you do with dumbbell curls, because the load is transferred
> >>>> downward through the forearms. The HS keeps the required force
> >>>> constant.
> >>>
> >>> Isn't that what I just said?
> >>
> >> Ghod I hope not, because it's a mess.
> >
> > How was it a mess?
> >
> >> First, the weight does remain the same, but the force does not.
> >
> > = The weight remains the same throughout the motion whether you use
> > dumbbells or HS.
>
> Well, yes the "weight" is the same. But the "resistance" is less at the
top
> and bottom of the rep, with maximum resistance being when the forearm is
> horizontal. With the HS, the resistance is constant throughout the ROM.
> That was what I was attempting to point out anyway.

I think you and I are on the same page. I was just wondering if Blair was.
lol
 >> Stay informed about: Correct technique for dumbbell curls? 

John <y_tu_momma_tambien RemoveThis @hotmail.com> wrote:
>"Larry Hodges" <2larry2 RemoveThis @2maximizesoftware2.com> wrote in message
>news:AJKdnWUD2-Kd9rzfRVn-sg@comcast.com...
>> John wrote:
>> > "Blair P. Houghton" <b RemoveThis @p.h> wrote in message
>> > news:5vcUd.3226986$B07.508586@news.easynews.com...
>> >> Larry Hodges <2larry2 RemoveThis @2maximizesoftware2.com> wrote:
>> >>> John wrote:
>> >>>> The weight remains the same throughout the motion whether you use
>> >>>> dumbbells or HS. For all intensive purposes, gravity is constant.
>> >>>> Less force is necessary from the bicep as you near the apex of the
>> >>>> circle you do with dumbbell curls, because the load is transferred
>> >>>> downward through the forearms. The HS keeps the required force
>> >>>> constant.
>> >>>
>> >>> Isn't that what I just said?
>> >>
>> >> Ghod I hope not, because it's a mess.
>> >
>> > How was it a mess?
>> >
>> >> First, the weight does remain the same, but the force does not.
>> >
>> > = The weight remains the same throughout the motion whether you use
>> > dumbbells or HS.
>>
>> Well, yes the "weight" is the same. But the "resistance" is less at the
>top
>> and bottom of the rep, with maximum resistance being when the forearm is
>> horizontal. With the HS, the resistance is constant throughout the ROM.
>> That was what I was attempting to point out anyway.
>
>I think you and I are on the same page. I was just wondering if Blair was.

I got it because I understood the error of imputing the lesser
resistance to the angle of the forearm rather than the angle
of motion of the weight. I was making sure everyone else got
it as well.

You guys are on the same, wrong page.

--Blair
"There'll be a quiz tommorow,
and extra negative-reps."
 >> Stay informed about: Correct technique for dumbbell curls? 

Blair P. Houghton wrote:
> John <y_tu_momma_tambien.TakeThisOut@hotmail.com> wrote:
>> "Larry Hodges" <2larry2.TakeThisOut@2maximizesoftware2.com> wrote in message
>> news:AJKdnWUD2-Kd9rzfRVn-sg@comcast.com...
>>> John wrote:
>>>> "Blair P. Houghton" <b.TakeThisOut@p.h> wrote in message
>>>> news:5vcUd.3226986$B07.508586@news.easynews.com...
>>>>> Larry Hodges <2larry2.TakeThisOut@2maximizesoftware2.com> wrote:
>>>>>> John wrote:
>>>>>>> The weight remains the same throughout the motion whether you
>>>>>>> use dumbbells or HS. For all intensive purposes, gravity is
>>>>>>> constant. Less force is necessary from the bicep as you near
>>>>>>> the apex of the circle you do with dumbbell curls, because the
>>>>>>> load is transferred downward through the forearms. The HS keeps
>>>>>>> the required force constant.
>>>>>>
>>>>>> Isn't that what I just said?
>>>>>
>>>>> Ghod I hope not, because it's a mess.
>>>>
>>>> How was it a mess?
>>>>
>>>>> First, the weight does remain the same, but the force does not.
>>>>
>>>> = The weight remains the same throughout the motion whether you use
>>>> dumbbells or HS.
>>>
>>> Well, yes the "weight" is the same. But the "resistance" is less
>>> at the top and bottom of the rep, with maximum resistance being
>>> when the forearm is horizontal. With the HS, the resistance is
>>> constant throughout the ROM. That was what I was attempting to
>>> point out anyway.
>>
>> I think you and I are on the same page. I was just wondering if
>> Blair was.
>
> I got it because I understood the error of imputing the lesser
> resistance to the angle of the forearm rather than the angle
> of motion of the weight. I was making sure everyone else got
> it as well.
>
> You guys are on the same, wrong page.
>
> --Blair
> "There'll be a quiz tommorow,
> and extra negative-reps."

No, you're being anal. We're saying the same thing.
--
-Larry
 >> Stay informed about: Correct technique for dumbbell curls?