Yes, curling 30 lb dumbbells for reps is good, providing that your lift technique is good. The more reps that you can perform with good form, the more impressive curling 30 lbs is. Although 30 lbs might not seem like a lot of resistance, you can actually build really impressive biceps by doing nothing other than 30 lb dumbbell curls.1. Seated Dumbbell Curl. The seated dumbbell curl is the most straightforward variation of the classic movement. Instead of standing up while doing curls, you perform the exercise from a seated position. Doing so is beneficial for maintaining proper technique and not swinging your body to lift more weight. 2. Incline Bench Dumbbell Curl Aug 18, 2023 · Bicep curls help reinforce the elbow joint through two mechanisms. First is the obvious strengthening of the biceps – of which control and stabilize elbow biomechanics. The second being through reinforcement of the connective tissues that make up the elbow joints. In both cases, dumbbell curls directly create a more durable and flexible elbow ... The technique is the same for both variations. Grab a dumbbell with a neutral grip and then sit on a preacher curl station. Brace the arm that’s holding the weight against the preacher pad. Your triceps should be pressed against the padding. Hold onto the top of the pad with your spare arm for extra stability.Hold the dumbbell like a waiter holds a tray. Stand upright with a shoulder-width stance and hold the dumbbell in front of your thighs. While keeping your elbows pinned to your sides, curl the dumbbell until it is at your chest height. Pause and contract your pythons at the top. Slowly return to the starting position.Are you a passionate curling fan eagerly awaiting the Scotties Tournament of Hearts? If so, you’ll be thrilled to know that planning your viewing parties just got easier. In this a...Concentration curls are one of the most thought of bicep movements;. Due to its positioning (the arm stabilised against the thigh), it is an excellent isolator ...Set the incline bench at 45 degrees. Stand behind the bench and place the back of your upper arm against it while holding a dumbbell with a pronated (palm facing down) grip. Slowly lower your arm until the …17 May 2022 ... One such variation is the incline dumbbell curl, also known as the incline DB curls. Your biceps are tricky muscles to engage and putting ...full 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw... Sample dumbbell biceps workout. If you're planning to incorporate them into your very own dumbbell bicep workout, here's the recommended sets and reps. Concentration Curls: 3-4 sets of 6-12 reps (+ 3-4 assisted reps) Incline Dumbbell Curls: 3-4 sets of 6-12 reps. Dumbbell Hammer Curls: 3-4 sets of 6-12 reps (with 3-5 seconds …Jan 22, 2024 · The dumbbell curl remains one of the favourite movements among gym-goers of all ages, gender or even body types thanks to its universal appeal as well as its direct impact on the arm muscles. The 'curling' (pulling up) movement of the dumbbell by the upper arm comes naturally to even beginners and has a relatively short turnaround time towards ... Dec 27, 2021 · Seated dumbbell curl pros and cons. The seated curl is one of the most straightforward dumbbell curl variations—and one that can reliably build your biceps when performed correctly. But despite the plentiful positives, there are also a couple of downsides to doing your dumbbell curls seated that you need to keep in mind. Pro: Better bicep ... Oct 3, 2023 · Best Curl Bar for the Money: Rep EZ Curl Bar. Best High-End Curl Bar: Rogue Rackable Curl Bar. Best Curl Bar for Different Grip Angles: Waful Olympic Super Curl Bar. Best Curl Bar with Aggressive ... 7 Jun 2021 ... Perform incline dumbbell curls by sitting on an incline bench set to a 45- or 60-degree angle. Hold a pair of dumbbells at your side. Squeeze ...Forearm Flexors How to Dumbbell Curl Hold a pair of dumbbells in an underhand (supinated) grip, arms hanging by your sides. Lift the dumbbells with control, by flexing …The dumbbell curl is an exercise that is very near and dear to many lifters hearts. With the dreams of building sleeve stretching arms, many of us turned to bicep …Aug 22, 2012 · How to Do a Dumbbell Biceps Curl | Arm Workout Howcast 9.21M subscribers Subscribe Subscribed 54K 6.8M views 11 years ago Home Arm Workout for Men Learn proper dumbbell form with these helpful... Edward R. Laskowski, M.D: The biceps curl is an exercise you can do with dumbbells to build strength in your upper arm. Specifically, the biceps curl works the muscles in the front of the upper arm. Nicole L. Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. Slowly curl the weight up by …Click here for more killer workouts! http://www.ftsvideos.com/exclusive/ Seated Dumbbell Bicep Curls target your biceps (front of the arm) and brachiordialis... The single dumbbell wrist curl is a fantasticisolationexercise for the forearms because it ensures that each arm receives equal work. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. Besides helping you to develop a symmetrical physique, the one arm dumbbell wrist curl is also incredibly straightforward …Aug 22, 2012 · How to Do a Dumbbell Biceps Curl | Arm Workout Howcast 9.21M subscribers Subscribe Subscribed 54K 6.8M views 11 years ago Home Arm Workout for Men Learn proper dumbbell form with these helpful... Jun 16, 2015 · How to: Lying Leg Curl With a Dumbbell at Home. Part of the series: LS - Workout Advice. Good hamstrings make for stronger knees and we all want strong knees... Nov 7, 2022 · The incline dumbbell curl is an exercise that places high tension load biceps brachii, therefore moderate loads are appropriate. Train the incline dumbbell curl with four to five sets in the 8-12 repetition range using a four-second eccentric phase and a two-second pause at the bottom. Note: this program is not designed to treat any specific ... You’ll learn if 15 lb dumbbell curls are enough to develop the biceps brachii musculature. Additionally, we’ll explain how to use various intensity techniques to make 15 pound dumbbells even more challenging for your biceps. See How Your Bicep Curl Compares: 10 pound bicep curls; 20 pound bicep curls; 25 pound bicep curlsThe Zottman curl allows you to attack the forearms—but first, you'll have to perform the concentric portion of the movement. You should follow standard dumbbell biceps curl form: Squeeze your ...Dec 25, 2021 · Allow your bicep to stretch out so that your elbow is fully extended. Curl the weight toward your front delts and squeeze your biceps as forcefully as you can. Lower the dumbbell under control until your elbow is once again locked out. Repeat the motion for your other arm and perform 3-5 sets of 8-15 reps per arm. Apr 16, 2022 · Turn a Hammer Curl into a Regular Curl by simply turning the palm up as you curl. Similar to Seated Hammer Curls, Seated Dumbbell Curls can be done sitting on a bench as well. Sitting down typically helps keep a more strict range of motion and less twisting and rocking with the upper body (although it’s still easy to cheat reps if you don’t ... Begin with two dumbbells by your side. Contract your first bicep and lift the dumbbell to upper chest height. Turn your wrist while lifting so that your inside hand faces you. Lower the dumbbell back down. Repeat with your other arm. Lower the dumbbell back down to complete the repetition.Just be sure to use lighter weights. 12. One arm at a time curl. Instead of alternating arms during dumbbell curls, perform four of five reps with one arm then four of five with the other arm. Alternate back to the other arm until all reps are completed. 13. 21’s. 21's have been a bodybuiling bicep clasic for ages.ADD TO CART. Body Solid SDPS550 Premium Rubber Dumbbell Set. $1419.99. ADD TO CART. CALIA 32 lb. Dumbbell Kit. $89.99. ADD TO CART. XTERRA ADB12.5PR …Jan 29, 2024 · Eccentric Hamstring Curl The longer your muscles are under tension, the more strength you build. So, when you slow down the lowering portion of this exercise, you build more hamstring muscle, Schumacher says. Lower the dumbbell for a 3- to 4-second count, he recommends. Then, raise the dumbbell back up for a 1-second count. 2. Learn how to do dumbbell bicep curls and get bigger arms at home fast!Get our Fit Father Old School Muscle Building Program here → https://www.fitfatherproje...7 Jun 2021 ... Perform incline dumbbell curls by sitting on an incline bench set to a 45- or 60-degree angle. Hold a pair of dumbbells at your side. Squeeze ...Aug 21, 2023 · 1 Dumbbell biceps curl. Hold dumbbells by your sides with your palms facing forward. Bend your elbows to curl the weights up to your chest. Pause and squeeze your biceps, then lower the dumbbells to the start under control. It’s vital to lower the weight back to the start point after each rep in order to stretch the muscle properly and work ... 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...Dec 27, 2021 · Seated dumbbell curl pros and cons. The seated curl is one of the most straightforward dumbbell curl variations—and one that can reliably build your biceps when performed correctly. But despite the plentiful positives, there are also a couple of downsides to doing your dumbbell curls seated that you need to keep in mind. Pro: Better bicep ... Step 1 — Set and Sit. Adjust the bench to a high, but not fully perpendicular to the floor, angle. Think between 45 and 65 degrees relative to the floor. From here, take a seat with the ...How to perform seated reverse dumbbell curls. Grab two dumbbells and sit on a weight bench. Hold the dumbbells with an overhand grip and make sure that your elbows are tucked into your sides. Curl the weights toward your front delts while keeping your elbows still. Keep lifting until the tops of your forearms and your biceps make contact.Squeeze that bicep at the top. And release. And that's your dumbbell curl. Related Searches : How do you do bicep curls with dumbbells Is it better to do bicep …Step 2 — Perform the Curl. Credit: Nikolas_jkd / Shutterstock. Keeping your upper arms still, contract your biceps by bending your elbows, and slowly bring the bar upwards and towards your chest ...Hold the EZ Curl Bar with both hands, palms up (supinated grip). Start with the bar at arm’s length against the upper thighs. Curl the bar up towards the shoulders until the forearms touch the biceps. Keep …Best Dumbbells Overall: REP Fitness Hex Dumbbells. Best Dumbbell Set: Bowflex SelectTech 552 Adjustable Dumbbells. Best Adjustable Dumbbells: SMRTFT NÜOBELL Adjustable Dumbbells. Best Hex ...Dec 15, 2022 · Benefits. Some potential benefits of performing dumbbell curls include: Increased upper arm strength and size. Improved grip strength. Enhanced athletic performance in activities that require upper body strength. Additionally, dumbbell curls allow for a greater range of motion and variation compared to other upper arm exercises, such as the ... Dumbbell Standing Wrist Curl Instructions. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip. Rest your forearms on a flat bench or a weight rack so that your wrists hang off the edge. Curl your wrists upward, bringing the dumbbells towards your forearms. Pause for a moment at the top of the ...Yes, curling 50 lb dumbbells for reps is a very impressive feat of strength for someone who lifts weights regularly. Obviously, the more reps and sets that you perform and the better your form is, the more impressive a 50 pound bicep curl is. For example, performing 3 sets of 10 reps with 50 lb dumbbells is obviously better than doing 2 sets of ...Edward R. Laskowski, M.D: The biceps curl is an exercise you can do with dumbbells to build strength in your upper arm. Specifically, the biceps curl works the muscles in the front of the upper arm. Nicole L. Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. Slowly curl the weight up by …According to the book “Mass” by strength coach Dennis B. Weis, a 70-pound barbell curl reflects good health and adequate upper body strength among teenagers and smaller men (6). That’s roughly equal to a 35 pound dumbbell curl. Curling 30 pound dumbbells is good as a milestone, but most men will find that it’s better to aim higher.Edward R. Laskowski, M.D: The biceps curl is an exercise you can do with dumbbells to build strength in your upper arm. Specifically, the biceps curl works the muscles in the front of the upper arm. Nicole L. Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. Slowly curl the weight up by …Dec 19, 2023 · Step 1: Stand tall while holding a dumbbell in each hand. Keep your wrists straight and squeeze your shoulder blades together. Step 2: With the shoulders set, squeeze the handles and maintain ... Concentration curls are one of the most thought of bicep movements;. Due to its positioning (the arm stabilised against the thigh), it is an excellent isolator ...Keep these tips in mind when bringing hammer curls into your workout routine. 1. Start light. Hutchins recommends starting conservatively. "Start with a weight you can easily use for 10 to 12 reps per side relatively easily, and then progress from there." 2. Play with time under tension.Dec 8, 2023 · Holding the dumbbell with your right hand, lean over your right thigh, pressing your bodyweight into your forearm, which should rest on your thigh. Curl the dumbbell to your shoulder while keeping your chest up and your torso still. Pause for a second and return to the starting position. Keep these tips in mind when bringing hammer curls into your workout routine. 1. Start light. Hutchins recommends starting conservatively. "Start with a weight you can easily use for 10 to 12 reps per side relatively easily, and then progress from there." 2. Play with time under tension.http://www.builtlean.com - Today I'm going to teach you how to do an Alternating Dumbbell Curl-to-Press, which challenges your arms and shoulders while impro...Supinated curls are a valuable exercise for anyone in pursuit of optimal biceps development. This is because, unlike in standard dumbbell bicep curls, you have to actively twist your wrist during supinating curls, which results in a much stronger muscle contraction.. This guide shows you how to perform supinated dumbbell curls and then …Alternating Standing Dumbbell Curl Tips. Keep the tension on both of your biceps throughout the set. Do not rest the weights on your body or let them hang down. Keep your body fixed throughout the set. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. 7 Jun 2023 ... The main difference between a barbell curl and a dumbbell curl is that the barbell curl typically allows the lifter to curl more weight, making ...You’ll learn if 15 lb dumbbell curls are enough to develop the biceps brachii musculature. Additionally, we’ll explain how to use various intensity techniques to make 15 pound dumbbells even more challenging for your biceps. See How Your Bicep Curl Compares: 10 pound bicep curls; 20 pound bicep curls; 25 pound bicep curlsfull 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw...Supinated curls are a valuable exercise for anyone in pursuit of optimal biceps development. This is because, unlike in standard dumbbell bicep curls, you have to actively twist your wrist during supinating curls, which results in a much stronger muscle contraction.. This guide shows you how to perform supinated dumbbell curls and then …The dumbbell hammer curl increases strength and size in the biceps and forearms. The neutral grip of the movement places more emphasis on the forearms. Instructions. Grab a set of dumbbells with a neutral grip so your palms are facing each other, and stand tall with your feet shoulder-width apart.Repeat with your other arm and do 3-5 sets of 10-15 reps per side. 6. Zottman curls. The Zottman curl is one of the best dumbbell curls for building the upper arms and forearms. Unlike some of the other different types of dumbbell curls, Zottman curls train the brachialis and brachioradialis in addition to the biceps.Nov 26, 2022 · Curl two dumbbells at the same time or use an alternating arm action as preferred. Keep your shoulders down and back throughout. Think about driving your thumbs up to your shoulders for maximal muscle engagement. 4. Power curl . Where cheat curls start with a slight hip hinge, power curls start with a full-on knee bend and the bar resting on ... Use one dumbbell at a time, curl two dumbbells up together, or use an alternating arm action as preferred. Dumbbell reverse curls. Read more about dumbbell reverse curls. 4. EZ bar reverse curls. Some people find doing reverse curls with an EZ bar more comfortable than using a straight bar. An EZ bar has zigzag bends that place …2.6M. Dumbbell Bicep Curls - Instead of doing alternating, do 1 arm at a time and lean over that working arm. This will helo you better align the joint/bicep/upper arm with that line of force. Use an off set grip to make the supination (rotating wrist/pinky inward) harder, forcing uou to squeeze more.Curling, a sport that originated in Scotland, has gained immense popularity around the world. With its strategic gameplay and unique blend of athleticism and precision, it has capt...Oct 20, 2023 · Both EZ curl bars and dumbbells offer numerous benefits and drawbacks when it comes to bicep curls, extensions, upright rows, and other exercises. While curl bars have the advantage when it comes to progressive overload and stability, dumbbells are far more versatile and provide a better stimulus. Depending on your own goals and limitations ... Hammer curls secondarily target your biceps brachii. Of course, this is still a curling exercise, which means the biceps will be involved in the motion. The dumbbell hammer curl also works your abs and back muscles, as they activate to stabilize your body during the curling motion. Dumbbell Hammer Curl Benefits 1. Strength And Size GainsJul 23, 2018 · 98K 4.3M views 5 years ago 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... May 1, 2020 · Place a dumbbell between your feet and lie face down on the bench. Then, lift the dumbbell off the floor so legs are is parallel to the floor. Now, curl the dumbbell up until the top of the dumbbell is pointed at the ceiling. Exhale during this portion of the exercise. Then, slowly lower your legs back down until you feel a slight stretch in ... Dumbbell Biceps Curl · Dumbbell Alternate Biceps Curl · Cable One Arm Curl · Barbell Curl · EZ Barbell Biceps Curl.The Hyperbell EZ Curl Bar works great with a variety of dumbbells including: Hex, Peloton, JaxJox, MX Select, Weider, CORE Fitness, and Bowflex SelectTech Adjustable Dumbbells (552 and 1090). Just two size requirements: Your dumbbell handle length must be at least 4.5” long to accommodate the width of the Hyperbell Bar clamps. (Most are 6”.)With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with ...The incline dumbbell curl is an exercise that places high tension load biceps brachii, therefore moderate loads are appropriate. Train the incline dumbbell curl with four to five sets in the 8-12 repetition range using a four-second eccentric phase and a two-second pause at the bottom. Note: this program is not designed to treat any specific ...In general, however, a supinated 40 lb dumbbell curl is right around the average curl weight for someone with moderately strong biceps. But let’s get into the specifics to learn precisely how impressive a 40 …Hold a pair of dumbbells in an underhand (supinated) grip, arms hanging by your sides. Lift the dumbbells with control, by flexing your elbows. Don’t let your upper arms travel back during the curl. Keep them at your sides or move them slightly forward. Reverse the movement and lower the dumbbells back to the starting position.Nov 26, 2022 · Curl two dumbbells at the same time or use an alternating arm action as preferred. Keep your shoulders down and back throughout. Think about driving your thumbs up to your shoulders for maximal muscle engagement. 4. Power curl . Where cheat curls start with a slight hip hinge, power curls start with a full-on knee bend and the bar resting on ... How to: Lying Leg Curl With a Dumbbell at Home. Part of the series: LS - Workout Advice. Good hamstrings make for stronger knees and we all want strong knees...The Beachwaver curling iron is a revolutionary hairstyling tool that has gained immense popularity in recent years. What sets it apart from traditional curling irons is its ability...The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout. The dumbbell twisting biceps curl is a great curling variation to add size and strength to the biceps and increase the ROM and muscle contraction.This can be...Instructions. Start in a seated position on the edge of a bench, knees bent with feet flat on the ground about hip-width apart. Hold one dumbbell in each hand and sit tall with good posture. (Raising an adjustable bench to 90 degrees can help with this) You can start with palms facing forward or facing in toward the body.To have a jerry curl hairstyle, which is also known as a jheri curl, use a softener to loosen the hair, and then perm the hair with a chemical solution to permanently curl it. The ...full 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw... The incline dumbbell curl is a great alternative to the waiter curl for those looking to target the outer head of the bicep. The movement involves performing a dumbbell curl on an incline bench, creating an increased range of motion and keeps the outer part of the bicep engaged for longer.Proper Supinating Dumbbell Bicep Curl Form. 1) Hold a pair of dumbbells at your sides using a neutral grip, palms facing inward toward your body. 2) Curl the weight up while twisting your forearm at the same time, so that at the top of the movement your palm is facing the ceiling. 3) Lower the weight following the same path, and twist your ...
Jun 7, 2021 · Dumbbell Curl Guide: How to Master Dumbbell Curls. Written by MasterClass. Last updated: Jun 7, 2021 • 4 min read. If you’re looking for a simple biceps curl variation to help you build bigger arms, incorporate dumbbell curls into your weight-training program. If you’re looking for a simple biceps curl variation to help you build bigger ... . Mallorca vs real madrid
Bicep curls help reinforce the elbow joint through two mechanisms. First is the obvious strengthening of the biceps – of which control and stabilize elbow biomechanics. The second being through reinforcement of the connective tissues that make up the elbow joints. In both cases, dumbbell curls directly create a more durable and flexible elbow ...The world record dumbbell curl of 200 lbs belongs to YouTuber Kali Muscle. Although he didn’t use strict form for his curls, most people couldn’t physically hold 200 lbs in their hands never mind curl such a weight! Additionally, in the footage of Kali Muscle curling 150 lb dumbbells, you can tell that his form is much better.The average Dumbbell Curl weight for a male lifter is 52 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Dumbbell Curl? Male beginners should aim to lift 14 lb (1RM) which is still impressive compared to the general population. How to Do Dumbbell Preacher Curls. Use a preacher curl bench, or position the back rest of a regular training bench so that it leans back slightly. Grab a dumbbell, stand behind the bench, and rest your upper …Allow your bicep to stretch out so that your elbow is fully extended. Curl the weight toward your front delts and squeeze your biceps as forcefully as you can. Lower the dumbbell under control until your elbow is once again locked out. Repeat the motion for your other arm and perform 3-5 sets of 8-15 reps per arm.Keep these tips in mind when bringing hammer curls into your workout routine. 1. Start light. Hutchins recommends starting conservatively. "Start with a weight you can easily use for 10 to 12 reps per side relatively easily, and then progress from there." 2. Play with time under tension.The standing alternating dumbbell curl is a brilliant bicep builder because it forces you to lift one weight at a time. This enhances your mind-muscle connection and helps to make sure that both of your arms getting worked equally well. You can also perform seated alternating dumbbell curls if you want to maximally isolate your biceps. Although ...Aug 9, 2023 · Step 1 — Set and Sit. Adjust the bench to a high, but not fully perpendicular to the floor, angle. Think between 45 and 65 degrees relative to the floor. From here, take a seat with the ... How To · Stand upright with your hands by the side of your body with palms facing inwards, holding one dumbbell in each hand with a neutral grip. · Keeping your ...Feb 15, 2023 · Edward R. Laskowski, M.D: The biceps curl is an exercise you can do with dumbbells to build strength in your upper arm. Specifically, the biceps curl works the muscles in the front of the upper arm. Nicole L. Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. Slowly curl the weight up by bending your ... A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. While this exercise is almost always performed with a dumbbell, you can also perform it with cables or bands. The hammer curl is a great addition to an upper-body strength routine.Dumbbell Curl. The standard dumbbell curl is one of the best exercises for building bigger biceps. It’s easy to learn for the beginner and remains one of the best exercises for the experienced bodybuilder. Unlike barbell curls, dumbbell curls work each arm independently, which requires more effort and engagement. Barbell curls also have …The incline dumbbell curl is an exercise that places high tension load biceps brachii, therefore moderate loads are appropriate. Train the incline dumbbell curl with four to five sets in the 8-12 repetition range using a four-second eccentric phase and a two-second pause at the bottom. Note: this program is not designed to treat any specific ...How to: Lying Leg Curl With a Dumbbell at Home. Part of the series: LS - Workout Advice. Good hamstrings make for stronger knees and we all want strong knees...In recent years, televised curling events have gained immense popularity among sports enthusiasts worldwide. From the thrilling matches to the strategic gameplay, curling has capti...These male bicep curl standards are one-rep max lifts. For 6-10 reps, most men should be able to curl around 35 kg with a barbell and 15 kg with dumbbells. The average curl weight in kilograms for a woman is 22.5 kg (barbell) and 13 kg for a dumbbell. These are both one-rep max lifts based on the strength of the average weight lifting woman.Alternating Standing Dumbbell Curl Tips. Keep the tension on both of your biceps throughout the set. Do not rest the weights on your body or let them hang down. Keep your body fixed throughout the set. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength..