3. Standing Dumbbell Curls
This one is also pretty simple to do, and it will give your forearms and biceps great size and definition. All you need is a pair of dumbbells that are around 25 pounds each. You can lift them both at the same time or alternate between the two with repetitions of 10 curls on one arm at a time, 3 rounds each.
Step 1
Grab a pair of dumbbells, stand up straight and with a braced core. Allow the dumbbells to hang at arms length with palms facing forward.
Step 2
Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause for a second and slowly allow the weights to return to the starting position with arms fully extended.
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It is common knowledge that many people go to the gym and use all those machines but never gain muscle. I try to increase the effort each time and work the muscles to the point of straining them. Unless I’m wrong there has to be a certain amount of muscle damage which prompts muscle to build more muscle fiber. Anything less is more cardio than a muscle building regimen. There are some great Youtubes about building muscle.
Thank you for this article