John Basedow: Hi, I am John Basedow and now we are going to do the Seated Dumbbell Curl. You want to have two weights and we are going to start by doing it with our palms facing outward and we are going to curl up starting with the right hand and then the left hand. Keeping your arms at your sides, once again, we are going to do about 10-15 reps three sets, but a 10-15 reps with each arm remember. So it's really 20-30 reps total. Do it in a slow controlled manner. Once again feeling the burn as you build.
You noticed today, we are doing a lot of different bicep exercises, a lot of different triceps exercises. Variety is the key to maximizing development and stimulating muscle growth in both men and women. So it's key to always stimulate that muscle in as many different ways as you possibly can then take a rest period because muscles grow during rest period. So you want to stimulate your muscles during your workouts. Rest, eat right and they regrow bigger and stronger.
For the second set of this exercise, we are going to do what's called the hammer variation. You hold the weight almost like you are holding a hammer and you curl up. Once again keeping your arms to your sides, curling the weight up to your chest. This is the hammer variation as opposed to the straight variation where our palms were out. Since I am just showing you how to do them right now, when you do your own exercises you definitely want to take about a 30 second to a minute rest between each set and then go back.
Next up, we are going to be working with forearm training exercises. Many people forget about those forearms, we are not going to today.