What should i be curling

Multiply the number of repetitions by 0. Finally, multiply this number by the weight that you lifted to receive your one-repetition maximum. For example, if you lifted eight repetitions of 30 pounds, your one-repetition maximum will be 38 pounds. Use this number to determine your average dumbbell curling weight, and gradually increase it as your strength improves.

Fitness Training How To Gain muscle. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.

Bailey is also an Anatomy and Physiology professor. Brian Connolly. Based in the Appalachian Mountains, Brian Connolly is a certified nutritionist and has been writing professionally since The average dumbbell curl weight depends on many factors.

Video of the Day. Average Curl Weight. Choose your difficulty. Beginner 2 sets of 12 reps. Intermediate 3 sets of reps. Advanced 4 sets of reps. Target your biceps brachii with the hammer curls. Hold the dumbbells with your palms facing your torso. Simply perform your bicep curls lying down on a flat bench or on the floor next to a cable machine. Target your pronator muscles with Zottman curls. Perform a regular curl. Then, at the top of the movement, rotate the weights until your palms are facing forwards.

Now slowly lower the dumbbells toward your thighs, stopping just short of fully extending your arms. Then turn your palms back to the starting position. And repeat.

Since women's upper-body strength is estimated to be about 0. For example, if you're a woman weighing pounds, multiply 0. Beginners, according to Weis, should be able to lift about 60 percent of the standards listed here, while an intermediate athlete's goal should be between 80 and 85 percent of the standards. Nicole Vulcan has been a journalist since , covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications.

She's also a lifelong athlete and is pursuing certification as a personal trainer. Live Healthy Fitness. By Nicole Vulcan Updated April 05, Do Dumbbells Stop Growth?