Name: ダンベルエクササイズBEST - BICEPS EDITION! (The BEST Dumbbell Exercises - BICEPS EDITION!)
Uploaded: 2021-01-14T08:25:55.000Z
Duration: 13 min 58 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

Today I'm going to show you the best exercises for your biceps.

As we've been doing in this entire series, I'm going to restrict my selections of these

That doesn't mean that I have to sacrifice anything.

As a matter of fact, as you're going to see in this video, I'm going to show you

Provided I get the opportunity to provide context to my selections.

As we've been doing all along here, we've been taking exercises that fit different purposes

We're going to do the same thing here as well.

I'm going to show you the best options if you're training for power; for strength;

for hypertrophy with an eccentric overload as your focus or method, or a metabolic stress

I'm going to show you a corrective exercise you can do.

I'm even going to show you a total body exercise.

Yes, they do exist when it comes to biceps.

Finally, that miscellaneous category, we're going to cover an exercise that hits, not

just the biceps, but more importantly, the muscle underneath the biceps, the brachialis.

That will help you get more rips on your upper arm.

The fact is, the selections are based on science and the selections are based around that context.

Most of all, you're going to be armed with the best exercise selections, no matter the

purpose or goal you have in your training.

So, we kick it all off here with strength and if you haven't already done so, you're

definitely going to want to watch the chest edition in this series because the selection

process of how we got to these strength exercises was very similar.

It's based on the lack of stability when we move from a fixed hand position on a barbell

Guys, again, if I had options for a barbell, I'd go right to the barbell curl, as you

Whether I'm using a straight bar or an easy bar I love this variation of a curl.

I think it allows us to add the most weight to the bar to get the most strength benefits.

But I've also covered, in great depth, many times on this channel, how much I like the

I know I can overload the biceps, once again, because I not only have the additional weight

around my waist, but I've got the weight of my own body that I'm using to overload

But that's not the name of the game because we're using just dumbbells here.

But what I do here is I use that same criteria as I did with the bench-press, moving to the

We know that 300lb bench-pressers don't automatically become 150lb dumbbell bench-pressers.

That's because the stability required at the shoulder becomes compromised and winds

up undercutting your strength performance on the exercise.

So, the dumbbell variation is not always the best choice.

In the similar case of the dumbbell curl, when I go to move that weight up, I have to

be able to counteract that weight coming up.

I have to be able to stabilize that with my core because of the posterior driven force

of the dumbbells coming up and back, requiring my core to be engaged to do that.

So what happens is, if you're a 130lb barbell curler, you may not be a 65lb dumbbell curler

What we've done is halved the requirements of our core for having to stabilize that much

You'll notice you can maximize your strength using a dumbbell one at a time.

Again, if I have my overall choice from athleticism, trying to integrate as many areas as possible,

I would go with the double handed version of this.

But we're looking for just strength here, guys.

That's what leads me in the direction of the unilateral curl.

But I'm not going to abandon the weighted chin-up.

The beauty of this exercise is that I don't have to sacrifice the weight that I use.

Instead of using plates as my form of resistance, all I have to do is take, in this case like

I do here, wrap a dog leash around a single dumbbell, and then wrap it around my waist.

I jump up on that bar and I'm good to go.

I haven't had to sacrifice the load that I've been using if I've been using plates

The fact is, when we're looking for strength overload is the key.

And these two exercises give you the best opportunity to do just that.

What that should automatically trigger in your head by now is if you want to develop

power you not only want to be able to move some weight, but you want to be able to move

You want to have a speed component, or velocity component, to the weight that you're lifting.

When it comes to developing your biceps there's one exercise I still choose.

It's going to look very similar to one we just covered.

Again, we don't have to weight it as heavy as we did before because we know that velocity

We need to be able to explode through the concentric portion of the rep.

Not only that, as I covered in our chest edition, you want to be able to find an exercise that

optimally does not restrict you, in terms of your ability to explode through that concentric.

You don't want to be slowing down dumbbells in the case of a dumbbell bench-press in order

to come back down to the bottom and repeat the rep.

You're decelerating at the moment you want to accelerate.

Here, if you can get your body moving through the bar on a weighted chin, you're doing

Again, you don't have to use that much weight here.

As a matter of fact, guys might find this so challenging that they use no weight at

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ダンベルエクササイズBEST - BICEPS EDITION! (The BEST Dumbbell Exercises - BICEPS EDITION!)

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