How you can Do Biceps Curls

I did 100 Bicep Curls everyday for 30 Days,.
this is what happened….
Instagram:
https://www.instagram.com/laurie_shaw.
Previous video:
https://www.youtube.com/watch?v=1SeIxsr7oq0&t=14s.
If you enjoyed the video SUBSCRIBE for weekly challenges:
https://www.youtube.com/laurieshaw.
Thank you for the support!
What challenge should I do next? COMMENT BELOW.
Previous challenges:
I Lived Like Mark Wahlberg for 24 Hours:
https://www.youtube.com/watch?v=1SeIxsr7oq0&t=14s.
I re-did the MURPH challenge (5:30 Mile attempt):
https://www.youtube.com/watch?v=2hOLfNjum54&t=155s.
200 Push Ups for 30 DAYS Challenge Honest Results:
https://www.youtube.com/watch?v=-N9G2LxfX_g&t=250s.
For more DAILY Content:
✦ Instagram: https://www.instagram.com/laurie_shaw.
✦TikTok: @lauriemshaw.
I make WEEKLY Youtube Videos challenging myself to something NEW, because I believe this is when we can learn and grow the most!
So get out of your comfort zone with me and SUBSCRIBE for weekly challenges!

Build big ripped biceps by training like this….
http://athleanx.com/x/get-athletic-arms.
If you want to get big biceps you’ll definitely have to do plenty of bicep curls. As a matter of fact, biceps workouts are known for their lack of originality when it comes to the exercises options you have for growing them. Almost every single bicep exercise involves some sort of a curl, whether you do them with cables, dumbbells or barbells..
That said, regardless of which piece of equipment you use to do your bicep curls, I’m going to show you 5 big bicep mistakes you want to avoid if you want to get bigger arms fast. In this video, I cover five fixes you can start making in your very next bicep workout..
To recap what these fixes are to help you get bigger biceps with dumbbells, I’ll list them out here in order..
1. Be sure to supinate while you are curling not before you curl..
Too often, people initiate a dumbbell curl by twisting their wrists and supinating their forearms without having started the bicep curl. This is not helping you to train your bicep muscle fully. If you want to get big biceps you need to supinate the wrists while the dumbbell is being lifted..
2. Use a shift grip if you want to increase your bicep contraction at the top..
If you find that you cannot generate enough of a forceful contraction of your biceps at the top of your curl, then shift to a shift grip. This grip requires that you slide your hand all the way up against the thumb side of the dumbbell. This forces you to twist with more force at end of each bicep dumbbell curl..
3. Be sure to slowly lower the dumbbells and not just drop them..
It is the easiest thing to remind people, but it’s the one they forget the most. If you want to grow bigger biceps you have to slow down your eccentrics. The nice advantage of eccentric bicep training is that there is practically no risk of bodily harm by doing it (unlike the risk associated with doing it on a bench press or squat)..
4. Don’t always perform dumbbell curls in alternating fashion..
Let’s face it. It’s easier to do dumbbell curls if you alternate right and left sides. The reason is, that it takes half the stabilization strength of your core and lower body to do a single rep. That said, if your biceps are truly a weak spot of yours, use the alternating style to fully concentrate on your bicep contraction and grow bigger biceps before moving back to the dual form..
5. Don’t forget to curl up to your nose for bigger biceps..
Your biceps fully contract when you perform not just elbow flexion but shoulder flexion as well. Curl the weight up to shoulder height and beyond to make sure you are fully contracting the long head of the biceps..
As you can see, if you want to get big arms and biceps in particular you have to do curls and you have to do them right. Fix your bicep workout by avoiding these 5 big mistakes and then head to http://athleanx.com to get your complete athletic muscle building system ATHLEAN-X..
For more bicep workout videos and tips on how to get big biceps and sharper peaks, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

When it comes to how to get bigger biceps (and how to get big arms in general), there’s many factors you need to get correct besides just choosing the right biceps exercises. In order to grow your biceps and build the size of your arms, you need to play close attention to how exactly your performing your exercises and how you’re incorporating them into your routine. Take the simple biceps curl for example – it’s a great exercise for adding mass to the biceps but is often done poorly by allowing other muscle groups like the traps, front delts, and forearms to take over. By applying the simple tweaks mentioned in this video, you’ll be able to move a lot of the tension back to the biceps and quickly see the results you’ve been waiting for. Don’t let these biceps mistakes steal your gains!
LINK TO WRITTEN ARTICLE:
https://builtwithscience.com/how-to-get-bigger-biceps/.
FOLLOW ME ON IG/FB:
INSTAGRAM: https://www.instagram.com/jayethierfit/.
FACEBOOK: https://www.facebook.com/Jeremyethierfit/.
STUDIES:
Range of motion:
https://www.researchgate.net/publication/51745851_Effect_of_Range_of_Motion_on_Muscle_Strength_and_Thickness.
Mind-muscle connection:
https://www.researchgate.net/publication/323740477_Differential_effects_of_attentional_focus_strategies_during_long-term_resistance_training.
Volume meta-analysis:
https://www.ncbi.nlm.nih.gov/pubmed/27433992.
Non-responders:
https://www.ncbi.nlm.nih.gov/pubmed/23632419.
MUSIC:
https://soundcloud.com/lakeyinspired.
Lakey Inspired – Going Up.
Lakey Inspired Better Days

Pick your program here http://athleanx.com/x/my-workouts.
Subscribe to this channel here http://bit.ly/2b0coMW.
Dumbbell bicep curls are one of the most popular biceps exercises performed in the gym or at home. The problem is, it is also one of those arm exercises that is most commonly performed wrong. In this video, I’m going to show you the best way to do the standing dumbbell curl for bigger biceps and some other added benefits you may not have been aware of..
First we need to start by looking at what is not optimal about the standing alternating dumbbell curl. When you alternate your arms during the reps you have a period where one of the arms is resting. This is taking the tension off of the biceps for the 2-3 seconds that it takes to perform the rep on the other arm. If you are training for metabolic hypertrophy, this brief period of rest is enough to sap all of the benefits of that form of training and is therefore something you want to avoid..
The next thing is that by alternating your arms during the movement you are sacrificing a great deal of core involvement that you could be getting by not doing this. Think about it. When you curl the weight up, the momentum of the load wants to tilt you backwards and make you lean back with the weight. The only thing that helps you to prevent this is the stabilization and contraction of your abs and core to not let that happen..
If the load that you are lifting is in just one hand, you will only be having to control half of the weight. In this example I am curling 30 pound dumbbells. My core will only have to contract hard enough to control the thirty pounds. If on the other hand I lift the two dumbbells at the same time, then I will have to work that much harder in order to control the 60 combined pounds that are in my hands..
Finally, there are often times many muscle imbalances that are developed by performing your dumbbell bicep curls in alternating fashion. If you are training for strength but one side is weaker than the other you might see that your arm struggles more to get to the top. At the same time, you might find that you simply cannot move the weight at the same speed that you can on your stronger, more powerful arm. Both of these are problems but not easily seen when you are doing them one arm at a time..
If on the other hand you switched to the simultaneous standing dumbbell curl you would notice right away when the imbalance exists. Simply watching as one dumbbell was curled faster and more unevenly than your weaker side would give you instant feedback that you needed to correct the strength imbalance. Forcing the dumbbells to move together is a great way to overcome whatever disparity exists and even out the development of your biceps..
The same goes for the tension problem. By forcing the dumbbells to move together, there is constant tension on both biceps throughout the entire exercise. This makes for a move more capable of creating hypertrophy and for getting those biceps of yours bigger. Finally, the core becomes instantly more active and responsible for holding you steady when you switch to the double arm movement..
Now you can do one other alternative and that is to alternate the direction of the arms during the movement but to make sure you are doing them at the same time yet again. Here you get the same benefits of the tension and imbalance correction but you sacrifice a bit still on the demand of the abs since only one dumbbell is moving up at a time. In fact, you might cancel out the demand a bit because the other is counterbalancing and moving in the opposite direction..
Either way, the standing dumbbell curl is best done when not alternating the arms while performing it. Now don’t get me wrong, even performed this way you are going to get better results than a much more non athletic bicep exercise like the concentration curl which has you sitting down for the entire movement. If you want to look like an athlete you need to train like one, and that means training on your feet at every opportunity. You can get our entire workout program that will help you to build not just big biceps but your entire body at http://athleanx.com and getting the ATHLEAN-X Training System..
For more videos on how to build big biceps and the best bicep exercises for getting results, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Learn more about Bowflex SelectTech Dumbbells here: https://goo.gl/5pqUde.
We all have the right to bare arms, especially at this time of year. If you want them to look as good as possible, as I’m sure you do, the biceps curl is one of the primary exercises that will shape, tone and strengthen them. While the movement is a simple one, there are a few basic rules to follow when performing this exercise..
The biceps is the muscle on the front of your upper arm, in between your shoulder and your elbow. Its primary function is flexion (bending) of the elbow. Thus, when we add resistance while performing elbow flexion, we target the biceps muscles. You can do this with machines, a barbell, a pair of SelectTechs – Anything that provides added resistance..
Many people make two primary mistakes when performing biceps curls:
1. Choosing the incorrect weight, either too heavy or too light..
2. Swinging the weight and using momentum rather than controlling the movement through the entire range of motion..
QUICK TIPS:
• Choose a weight where the last few repetitions are difficult, yet you can still maintain proper form.
• Do 1-3 sets of 10-15 repetitions.
• Go slowly, raising the weight up towards your shoulders on a 1-2 count and lowering it down on a 2-3 count.
PROPER FORM.
• While holding a pair of dumbbells down by your sides, open your hands so your palms face forwards.
• Bending at the elbows, slowly bring the dumbbells up towards your shoulders, then lower them back down until your arms are almost fully extended..
Once you have built up a good base of muscle strength, try this Upper Body Blast Workout: https://youtu.be/06jTL5KxrqY.
Want to get the Bowflex SelectTech Dumbbells you see in the video? Grab a pair here: http://www.Bowflex.com/selecttech.
Subscribe for more workouts and tips: http://goo.gl/sxLYmP.
Additional fitness tips: http://goo.gl/vFWbTL.
Quick workouts: http://goo.gl/mj1b0C.
http://www.Bowflex.com Find all the fitness solutions you’ll ever need to be a healthier you..
http://www.Bowflex.com/Blog Head to the Bowflex Insider blog to read the latest in all things related to fitness and health and find simple ways to start losing weight..
Connect with us and socialize with other Bowflex fans:
http://www.facebook.com/Bowflex.
http://twitter.com/Bowflex.
http://plus.google.com/+Bowflex.
http://pinterest.com/Bowflex

Full Playlist https://www.youtube.com/playlist?list=PLAE99D5078C75964D.
Like these Arm Workout Tutorials!!! Check out the official app http://apple.co/1l7W92C..
Top Rated At Home Workout Gear:.
Inred Dual Ab Wheel: http://amzn.to/1JwgNPy.
LifelineUSA Chest Expander: http://amzn.to/1O6dlhA.
Iron Gym Upper Body Workout: http://amzn.to/1igVj2p.
Shake Weight Dumbell: http://amzn.to/1igS0YU.
Perfect Pushup Elite: http://amzn.to/1hS0zJG.
Valeo Deluxe Speed Rope: http://amzn.to/1L1QRv9.
Watch more Home Arm Workout for Men videos: http://www.howcast.com/videos/503582-How-to-Do-a-Dumbbell-Biceps-Curl-Arm-Workout.
Okay. So today we’re going to do a dumbbell bicep curl. And we’re going to do this together. It’s a dual bicep curl. So that means both arms are going to be working together. It’s not one at a time. Again, this is to work your biceps, and a bit of your forearms, and your wrists. So starting out, again, base. Always start with the base. Always start with the feet. Knees are nice and loose. Elbows, and your arms. Loose. Not locked out. Don’t want to hurt that joint. Keep it loose. To start the position, you’re going to start with your hands in neutral position, meaning they’re sideways. They’re not up. They’re not down. They’re by your side. To do this. Again, both dumbbells together. Come up. Squeeze. And control the negative. As you control the negative back down, you’re going to rotate your hands back to the start position..
Okay? Now, with this, breathing is very important. You always want to breathe during the part that you’re working against gravity. Okay? So you’re going to breathe out, and breathe in as you come back down. Again, you’re controlling it. Bad habits that you see, guy’s throwing the weight up, dropping the weight down. Not doing a thing to help themselves. Always keep control. Especially during the negative. It’s very important to keep control during that negative. During the part where you’re releasing the weight. It actually benefits you two fold to control that part of the exercise, as opposed to just the contraction..
Another bad habit you see, guys moving their elbows all the way forward to try to get leverage. That takes away from my exercise completely. Keep those elbows locked in place. Again, up. Squeeze that bicep at the top. And release. And that’s your dumbbell curl.

Learning how to Dumbbell Bicep Curl is important if you want to build muscular, boulder-like arms. The Dumbbell Bicep Curl is the staple exercise to include in your arm workout, and this video teaches you exactly how to gain boulder-like arms..
Check out our free guides at: https://mindpumpfree.com.
Subscribe to Mind Pump TV https://goo.gl/h44uXg.
(0:10) Posture.
(0:25) Retract shoulders.
(1:06) Maintain good posture.
(1:18) shoulder Flexion.
(1:45) Split stance.
(2:30) Don’t move elbow.
(2:45) Range of Motion.
(3:25) Incomplete range of motion.
(3:54) Maintain Tension in Bicep.
(4:30) Variations.
(7:00) Tempo.
Videography by @elijahhelfman.
CONNECT WITH US:
INSTAGRAM: http://bit.ly/mindpumpmedia.
TWITTER: http://bit.ly/2vN1qpE.
FACEBOOK: http://bit.ly/2vq95cd.
SHOP MIND PUMP:
http://bit.ly/2uvQY6b.
PRIVATE FACEBOOK GROUP:
http://bit.ly/2vuntia.
PODCAST:
iTUNES http://apple.co/2vMEPcA.
STITCHER http://bit.ly/2hQSIAS