Sexy Shoulders: Biceps With Dumbells Video

Using different weights is a good way to tone and build muscle in your biceps. Learn how to work the biceps with dumbbells properly from a certified trainer in this workout video.

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Use 2 weights
Open elbows
Squeeze biceps

About this Author

Keith Irace has been a certified trainer for 16 years. He is currently the regional group fitness manager for Equinox Fitness Clubs in southern California and a trainer for iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi. I'm Keith Irace, and welcome to Sexy Shoulders. Today's move is biceps heavy and light. So, I want you to grab two sets of weights and you can use whatever you think is heavy and light. So, 3s and 5s, 5s and 8s, 8s and 10s, whatever you want to use. The good news is we're starting light. So, let's grab your light weight first. I want you set up the move by letting your elbow open completely, all the way out to the side. We move our elbows just to the edge of our rib cage, so it's not behind your body, it's just very slightly in front, and we start to squeeze the biceps up by flexing the elbow joint. So we squeeze up and down. Good. Squeeze and down. Now, a nice full range of motion means that you should be able to take your fingertips almost up to the cap of your shoulder. Squeeze, squeeze. So, this lighter set might not feel like too much. We're just getting the muscle warmed up here. Squeeze and release. Good. You need four more repetitions here. Four and three and two and one. Good. Guess what? Let's go for those heavy weights. We're going to do set down the light weights. We're going to pick up our heavier weights. These are some pretty big ones here. Again, let the muscle hang out long so it's fully extended to start with and then we start to curl up and down. Now, with the heavier weight, if you feel that you can't quite keep tempo with the music, don't worry about it. Just move through the range. So, today is your training day for biceps which is the front of your arms. Make sure that you train the back of your arms at some point this week too for balance. Good. Now, I always tell the people that I train and the classes that I teach to actually think the word squeeze at the top of the movement. So you think squeeze, squeeze. You have eight more. Here's eight. Come on, we're almost there. Seven, hold that body still. Six and five, four, three. I'm going to ask you for a big finish here. On one, I want you to hold it all the way up and squeeze pretty much as hard as you can. Don't hold your breath. Breathe, hold. Eight, seven, six, five, four, three, two, one, and a very, very slow release down. Oh, yes. You can feel that release to the floor, right? Beautiful. We're going to set our weights down. That was biceps heavy and light. Thank you for joining me for today for Sexy Shoulders. I'm Keith Irace. I'll see you next time.

Sexy Shoulders: Biceps with Dumbells Video

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