How many curls should i do with dumbbells

Register Log In. Calculators Strength Calculators. See All Calculators. Dumbbell Curl Standards Measured in lb. Weight Unit. Kilograms kg. Pounds lb. Age Range. The biceps are responsible for elbow flexion curling the arm up and down , forearm supination turning the arm in and out , and, to a lesser extent, shoulder flexion.

Beyond the aesthetics of bigger muscles , it is important to work out the biceps as they are key to lifting, pushing, and pulling. As you age, the loss of these functions can be profound. Not only will you be less able to perform routine tasks, but other joints and muscle groups will also be eventually be compromised, including the elbows, wrists, forearms, shoulders, and lats. Without a strong core bicep, none of the other arm and shoulder muscle groups can be fully developed or provide protection to vulnerable joints, tendons, and ligaments.

Biceps work should be part of a well-rounded strength routine. Focusing on the biceps alone might seem physically appealing, but unless you work them along with other muscle groups , you will create an imbalance that can affect the alignment of the shoulders and elbows, making them more rather than less vulnerable to injury.

Because the bicep muscles are proportionately small, at least in relation to your chest and back, you should always use a lighter weight that allows you to flex and release with isolation meaning that no other muscle is involved. When putting together a workout routine, follow these basic rules:. Most bicep exercises are pulling exercises because they involve drawing your hand toward your shoulder. While there are many other exercises that can build the bicep, the curl is foundational to growth.

When designing a routine, choose three to four different biceps exercises , doing each for three sets of 12 reps. You can also do them as part of a circuit , performing one bicep exercise after the next with no rest.

You will generally need to go lighter for this, but will definitely feel the burn. By alternating these routines weekly, you'll be able to build a fuller bicep faster than with just one or two exercises.

Take your time, and you'll likely see real results after eight to 12 weeks. Get exercise tips to make your workouts less work and more fun. Age-associated declines in muscle mass, strength, power, and physical performance: impact on fear of falling and quality of life. Osteoporos Int. Frontiers in Physiology. This term is defined as the muscular enlargement that results from training.

Bodybuilders are one group of athletes that train to have large, well-defined muscles. To gain bicep mass, perform three to six sets of six to 12 repetitions per exercise.

Rest 30 to 90 seconds between sets and choose a weight that allows you to perform the recommended number of repetitions while challenging your biceps.

Adding size is challenging and will require time and consistency to see results. To build bigger muscles, do your biceps routine only one day per week.

Muscular endurance is the ability of a muscle to contract repeatedly over an extended period of time. Often people who want to tone their muscles without adding size train for muscular endurance. Perform one to three sets for 12 to 20 repetitions to improve muscular endurance.

Rest periods are short and last 30 seconds or less. Resistance is lighter than what you would lift for biceps strength or hypertrophy but is still challenging. If you can do more than 20 curl reps, increase the resistance. Bethany Kochan began writing professionally in She has worked in fitness as a group instructor, personal trainer and fitness specialist since Kochan graduated in from Southern Illinois University with a Bachelor of Science in exercise science.