In training movements, dumbbell curls are one of the good movements. I believe many people still know about them. At the same time, whether it is dumbbell curls or other movements, There are things to pay attention to. There are still people who know how much weight to use for dumbbell curls. So, what is the best amount of weight for an average person to curl dumbbells? Let’s take a look at dumbbell curls.
How much weight is best for ordinary people to curl dumbbells
Generally, you need to choose a dumbbell with a load of 65% to 85%. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted each time is 10 pounds, you need to choose a weight of 6.5 Exercise with ~8.5 pound dumbbells.
There are many kinds of dumbbells, including black rubberized dumbbells, colored dumbbells, electroplated dumbbells, etc. Some dumbbells have fixed weights, while others are adjustable. When you want to practice strength, you can choose heavier dumbbells with adjustable weight. Women mostly practice dumbbells to shape their bodies. They can choose colorful small dumbbells from 1 to 3 pounds. Dumbbell exercises with small weights and multiple reps are not only good for shaping. It can exercise muscle endurance and burn fat at the same time.
How many dumbbell curls should be practiced in a day
The best exercises for your arms are biceps barbell and dumbbell curls. Triceps close-grip press, parallel bar arm extensions, and neck arm extensions are all ace exercises.
The best way to train the biceps is to use low-weight dumbbells and do push-ups with arm clamps. Do 8 sets in one set and rest for 15 seconds in between. Do 3 sets every day and then add two sets after one week. At the same time, do more Eat some protein foods and you will see results as long as you insist on it every day for a month.
It is best to train muscles with dumbbells for two hours a day, and rest every four days. The increase in exercise intensity depends on your physical fitness. You must use scientific methods. Don't rush for results, which may cause some injuries.
The correct way to do dumbbell curls
1. Preparation
Grasp the dumbbells with both hands, bend your knees slightly and stand upright, with your elbows pointing behind you and your palms facing each other.
2. Action essentials
Use the elbow joint as the fulcrum, curl upwards, and at the same time externally rotate the forearms with the palms facing upwards. Raise to the highest point, tighten the biceps, and pause for a moment.
3. Action description
External rotation of the forearm and wrist is to fully contract the biceps and exercise the brachialisMedial head of biceps for better separation of biceps brachii.