How much can guys dumbbell curl form with good form ? For 10 , 5 , 6 or whatever.
About 27kgs for 10 reps I think.
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Good form as in 3-0-1-1 or…?
My biceps have always been comparatively weak to all my other lifts so my unimpressive numbers are something like 50-60lbs if I were doing 3 or less reps… but I think this is one of the top ten most useless lifts to know your 1RM for.
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Just without excessive swing. Does not need perfect form. Mine is still very weak 18 kg for 10 each arm 20 kg for 5 or 6. I am still gaining , as I have never added them for long. Can do 20 kg for 5 each arm maybe a bit more fresh.
I would have said concentration curl sitting but suspect few people do them. 28 kg for a single a few weeks ago.
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I have no idea what I can do. I tend to use somewhere between 20s and 40s for most of my sets. Heavy arm work makes my elbows cranky; I tend to use really strict, controlled form with higher reps and short rest breaks
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I like about 90 secs rest. Any less I get a fair bit weaker. Cannot justify more rest for curls. At least often.
I hear you, but who cares if you’re weaker on your next set of curls? They are purely for looking gorgeous in t-shirts, so it’s all about that pump bro! 90 seconds really isn’t too long, though, so I don’t see any reason to change that. I like 45ish seconds just because I get bored!
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It’s an important assistance exercise for me. But also for posing lol. I get bored with them too. Hence I find it difficult to do them consistently.
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@TrainForPain Could you describe what you mean by “cranky” precisely? I’m genuinely curious for personal experience reasons.
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Sure - they just get irritated. I don’t know that I’d say legit tendinitis just from curls, because other stuff contributes (especially pressing), but they definitely get inflamed. I get it the worse on the lateral part of my elbow and the distal portion of the bicep when I curl too heavy, and from the elbow down to the forearm gets really uncomfortable when I go too heavy with triceps extensions.
Now I typically don’t do much in the way of free weight extensions at all. I prefer things like dips, cable pressdowns and machine extensions.
For biceps, any of the movements is fine for me so long as I stay very controlled on the reps and don’t chase weight.
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I typically curl with very low weight for somebody my size. I get way more out of it. 25lbs, strict reps and really squeeze at the top almost as if flexing. Occasionally I will throw in heavier weight with things like hammer curls, but rarely.
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Gotcha. Thanks for sharing.
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Good form is kinda boring, even for bodybuilding, but you can still have “good form” on cheat curls.
Cheat curls are fun not only to do, but seeing others is also very interesting.
Arnold still to this day will say to cheat curl, and I saw a pic of him doing an amazing cheat curl with like high 200’s? His back was parallel to the floor.
I also witnessed a 65 year old former College football player (NFL staff coach) walk up cold to a 180# fixed sphere thick handle barbell and cheat curl that thing for reps.
That was really interesting.
The most I’ve cheat curled was 160# barbell, weak as hell! LOL!
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Anywhere from 15 lbs to 45 lbs depending on how fried my biceps/forearms are, since I do my curls at the end of my pull session. I do them drag curl style, though. It actually offers a semi-good stretch at the bottom (though not the same as an incline bench curl).
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