Barbell workout for biceps ?

Nostradamus

Bionic Poster
Does traditional dumbbell workout for you arm for biceps help for tennis strength ? I seen Murray and RAFA have huge biceps. I know their workouts are much more complex than mine, of course.
But I have this 5 lbs dumbbell at home that I thought I use on daily basis to work on my biceps. This is really convenient since I can just do this at home even if I only have 5-10 minutes and am dead tired from work.
 

Nostradamus

Bionic Poster
Sorry, I meant to say 5 lbs dumbbell, not barbell.

weider-dumbbells-ndct5-s-64_1000.jpg
 
D

Deleted member 754093

Guest
Imagination is key. If you imagine that you are curling 40 lbs when in reality it’s only five, it still feels like you’re curling 40. The mind can trick the body. It’s remarkable

Just one rep on each arm should be efficient for RAFA biceps if you IMAGINE hard enough
 

Nostradamus

Bionic Poster
Imagination is key. If you imagine that you are curling 40 lbs when in reality it’s only five, it still feels like you’re curling 40. The mind can trick the body. It’s remarkable

Just one rep on each arm should be efficient for RAFA biceps if you IMAGINE hard enough
No tennis player would want to bicep curl 40 lbs. that is way too heavy and you are likely to injure your wrist. 5 lbs is ideal. I just wanted to know if bicep curl helps with tennis strengthening, that was the question.
 

Nostradamus

Bionic Poster
40 is around my max and I don't look close to Nadal. I'm pretty sure he could curl much more.
I am not trying to have bicep that look like Nadal. I am just trying to see if doing bicep curls will help with tennis and being able to hit little bit harder. I don't do any arm strengthening excercises at all right now. if I do it daily, I thought it might add some more power to my shots. 5 lbs is Max I would do daily otherwise I would get injured.
 

dman72

Hall of Fame
My guess judging from Nadal's build is that he does a lot of chin ups. Chin ups have a heavy bicep component compared to pull ups. His back and biceps to me point to someone who cranks out chins. I'm of course not as jacked as Nadal, but my biceps are bigger than they were when I was doing at least 3 sets of curls per week..since I stated doing only weighted chins, no curls.
 

Nostradamus

Bionic Poster
My guess judging from Nadal's build is that he does a lot of chin ups. Chin ups have a heavy bicep component compared to pull ups. His back and biceps to me point to someone who cranks out chins. I'm of course not as jacked as Nadal, but my biceps are bigger than they were when I was doing at least 3 sets of curls per week..since I stated doing only weighted chins, no curls.
I don't have any metal bars at home to do chin ups with. and I might injure my wrist or arm doing chin ups with my entire body weight which is about 160 lbs. that is why I prefer light weight bicep curls which is easy to do. do you think bicep curl will help my strokes become stronger ??
 

LGQ7

Hall of Fame
I don't have any metal bars at home to do chin ups with. and I might injure my wrist or arm doing chin ups with my entire body weight which is about 160 lbs. that is why I prefer light weight bicep curls which is easy to do. do you think bicep curl will help my strokes become stronger ??

Doorway pullup bar. Stand on a chair. You will be pulling up ½ your weight.

https://tt.tennis-warehouse.com/index.php?threads/improvised-gym-equipment.620612/#post-12455126
 

Nostradamus

Bionic Poster
I'm a 120 lbs guy, and I curl 10 lbs. You have to up your game a little bit.
for some odd reason, when I go too heavy, I injure my wrist or elbow. I actually injured my elbow doing Resistence bands-- red one, which is not that strong of band. Maybe I am not doing it the right way ??? who knows ? but it works better if I use lighter weight and be more repetitive. and also I bulk up easily, I can work out with 90 lbs leg press machine and my leg becomes toned and strong very quickly over just few weeks. and I know 90 lbs on leg press is nothing, I know guys that do 200 lbs leg press easy. but with me, I injure my Knee and back if I did 200 lbs leg press. and it is similar situation with bicep tricep workouts with weights, if I go too heavy, I get injured.
 

Nostradamus

Bionic Poster
Doorway pullup bar. Stand on a chair. You will be pulling up ½ your weight.

https://tt.tennis-warehouse.com/index.php?threads/improvised-gym-equipment.620612/#post-12455126
yes but I have to buy all that stuff. I bought some resistence bands, and I don't want to buy anymore work out stuff. I want to do everything with 5 lbs dumbbell and red colored resistence band. and I am not sure why I have to work out both arms, I have a 1-handed backhand so I just want to work out my right arm only
 

Nostradamus

Bionic Poster
Because you don't want to be a fiddler crab.

is this bad for tennis ?? I have 1-handed backhand. I know my right arm won't become 3 times the size my left arm just cause I never do anything heavy. I know I don't want to ruin my amazing cuteness with women by making my arm sizes weird but didn't Rod Laver also have humongous Left arm vs his right arm. but you never really noticed it though.....

584278-22293683-2560-1440.jpg
 

LGQ7

Hall of Fame
yes but I have to buy all that stuff.

Gold's Gym pullup bar $17.84.
Gymstuff G-STRAP $34.95 on E bay.

That's ⅓ of all you'll need. ⅓ free weight. ⅓ body weight.

Let me put it in a language you can understand. A McDonald's meal is about $8.00 - $9.00 including taxes. That's about 6 McDonald's meals.
 
Last edited:

Nostradamus

Bionic Poster
Well, here is a study they did for Bicep use during Tennis Serving and it seems like Bicep serves a important role in serving, no pun intended. but another article states Bicep muscle doesn't do much for hitting powerful forehands.


"The purpose of this study was to investigate the role of the biceps and triceps in rapid elbow extension during the ‘slice’ service in tennis. Six serves, performed by a top male county player (21 years) were studied. Simultaneous cine film (200 Hz) and electromyography (EMG) were used to collect the service data. Impact provided a sonic synchronizing trigger, with biceps and triceps data recorded for a 1 s period before and after the trigger point.Inertia data for the racket were directly determined by a pendulum technique and included in a three segment model of the server's arm. Maximum elbow extension velocities, for the six trials, averaged 44·1, (±3·9) rad7sol;s. Angular velocity values, in the range 24 to 52 rad/s have been reported in tennis and volleyball serving and badminton smashing. Values in excess of 20 rad/s are beyond the contractile velocity range of human skeletal muscle. The contribution of the triceps to rapid forearm extension is therefore questioned. Substantial biceps EMG activity was evident throughout the elbow extension phase, with the peak activity commencing just prior to impact. A powerful stabilizing co-contraction rather than a dominant muscle torque was thus evident at the elbow. Inverse dynamic analysis of the data supported this observation with large resultant internal joint forces, averaging 577 (± 57) N, acting across the elbow joint through impact. The current findings indicate that the triceps activity is more related to elbow stabilization than extension.
PDF | The role of the biceps and triceps brachii during tennis serving. Available from: https://www.researchgate.net/publication/19927707_The_role_of_the_biceps_and_triceps_brachii_during_tennis_serving [accessed Jul 05 2018]."
 

Nostradamus

Bionic Poster
You have to watch Wile E. Coyote cartoons.

Good advice. one other question, I seen some guys carry those resistence rubber bands to the court, light resistence and do the pulling reps with those before they warmup, is this a good way to warmup for the match few minutes away ??
 

LGQ7

Hall of Fame
Good advice. one other question, I seen some guys carry those resistence rubber bands to the court, light resistence and do the pulling reps with those before they warmup, is this a good way to warmup for the match few minutes away ??

I never tried. The theory is sound. In ping-pong, it takes me 2 games to 21 to be at my best.
 

Nostradamus

Bionic Poster
Well, here is a study they did for Bicep use during Tennis Serving and it seems like Bicep serves a important role in serving, no pun intended. but another article states Bicep muscle doesn't do much for hitting powerful forehands.


"The purpose of this study was to investigate the role of the biceps and triceps in rapid elbow extension during the ‘slice’ service in tennis. Six serves, performed by a top male county player (21 years) were studied. Simultaneous cine film (200 Hz) and electromyography (EMG) were used to collect the service data. Impact provided a sonic synchronizing trigger, with biceps and triceps data recorded for a 1 s period before and after the trigger point.Inertia data for the racket were directly determined by a pendulum technique and included in a three segment model of the server's arm. Maximum elbow extension velocities, for the six trials, averaged 44·1, (±3·9) rad7sol;s. Angular velocity values, in the range 24 to 52 rad/s have been reported in tennis and volleyball serving and badminton smashing. Values in excess of 20 rad/s are beyond the contractile velocity range of human skeletal muscle. The contribution of the triceps to rapid forearm extension is therefore questioned. Substantial biceps EMG activity was evident throughout the elbow extension phase, with the peak activity commencing just prior to impact. A powerful stabilizing co-contraction rather than a dominant muscle torque was thus evident at the elbow. Inverse dynamic analysis of the data supported this observation with large resultant internal joint forces, averaging 577 (± 57) N, acting across the elbow joint through impact. The current findings indicate that the triceps activity is more related to elbow stabilization than extension.
PDF | The role of the biceps and triceps brachii during tennis serving. Available from: https://www.researchgate.net/publication/19927707_The_role_of_the_biceps_and_triceps_brachii_during_tennis_serving [accessed Jul 05 2018]."


I am doing some reps of dumbbell curls right now and I feel like I can serve bigger already.
 

mbm0912

Hall of Fame
Does traditional dumbbell workout for you arm for biceps help for tennis strength ? I seen Murray and RAFA have huge biceps. I know their workouts are much more complex than mine, of course.
But I have this 5 lbs dumbbell at home that I thought I use on daily basis to work on my biceps. This is really convenient since I can just do this at home even if I only have 5-10 minutes and am dead tired from work.
Yes. EVERYONE should lift weights. Find a weight that's not too easy though. 8-12 reps.
 

Nostradamus

Bionic Poster
Yes. EVERYONE should lift weights. Find a weight that's not too easy though. 8-12 reps.
Yes For biceps curls, 5 lbs dumbbell is ideal for me because I can do that even when I am really tired from work. I do 10 reps and set of 5 of those once a day. I hope that really helps my biceps and I can add 10 MPH to my serves.
 

Nostradamus

Bionic Poster
Yes. EVERYONE should lift weights. Find a weight that's not too easy though. 8-12 reps.
I been doing bicep curls about 20-30 reps per day for last 5 days and I think I added 5 mph to my Serves. my serves today were much more penetrating than usual
 

mbm0912

Hall of Fame
Who would have thought, doing biceps workout would help the Serve power ?? I sure didn't know that. Did you ?
I didn't, but that's great you noticed a difference! I need to work more on flexibility of my shoulder. I think lifting several times a week like i do can be somewhat counterproductive if you don't do plenty of stretching.
 

Nostradamus

Bionic Poster
I didn't, but that's great you noticed a difference! I need to work more on flexibility of my shoulder. I think lifting several times a week like i do can be somewhat counterproductive if you don't do plenty of stretching.
Exactly, Flexibility of the joint is just as critical as muscle strength. That is why ATP players do Yoga to help with flexibility
 

Goof

Professional
The biceps' job is to bend your arm at the elbow. I doubt they do much work for tennis strokes other than maybe help add a little topspin on forehands and two-handed backhands, but even that would be minimal compared to what the rest of the body does (this is an oversimplification but: the big muscles like legs and chest get the stroke started and the flexibility of the tiny muscles aiding in rotation of the upper arm in the shoulder joint add some finishing strength. technique and timing matter far more than the muscles though).

Some tennis players end up with huge biceps basically because they are easy to work and being a small muscle they recover very quickly. Just a few relatively heavy sets every other day grows them very quickly (5 pounds probably isn't enough, but for you 10 pounds might suffice to start). Also, don't lift the same muscle group back-to-back days; they need roughly 24 hours to recover back to normal strength, 48 to grow beyond (again this is an oversimplification, but is a good general rule).
 

Ramon

Legend
The biceps' job is to bend your arm at the elbow. I doubt they do much work for tennis strokes other than maybe help add a little topspin on forehands and two-handed backhands, but even that would be minimal compared to what the rest of the body does (this is an oversimplification but: the big muscles like legs and chest get the stroke started and the flexibility of the tiny muscles aiding in rotation of the upper arm in the shoulder joint add some finishing strength. technique and timing matter far more than the muscles though).

Some tennis players end up with huge biceps basically because they are easy to work and being a small muscle they recover very quickly. Just a few relatively heavy sets every other day grows them very quickly (5 pounds probably isn't enough, but for you 10 pounds might suffice to start). Also, don't lift the same muscle group back-to-back days; they need roughly 24 hours to recover back to normal strength, 48 to grow beyond (again this is an oversimplification, but is a good general rule).
Bending at the elbow is not the only function of the biceps. The other main function of the biceps is to supinate your forearm. Try extending your right arm in front of you with your palm facing down. Then turn your palm so it faces up. Notice that your right bicep is now contracted. That's why when bodybuilders do dumbbell curls they usually supinate at the same time. I can see this being relevant for a topspin or slice serve, but I would agree that there are other muscles (ie. rotator cuff, forearm) that are more important for the serve and tennis in general. I would think that triceps are at least equally important on the serve, and you can exercise those just as easily with dumbbells.
 
D

Deleted member 754093

Guest
Bending at the elbow is not the only function of the biceps. The other main function of the biceps is to supinate your forearm. Try extending your right arm in front of you with your palm facing down. Then turn your palm so it faces up. Notice that your right bicep is now contracted. That's why when bodybuilders do dumbbell curls they usually supinate at the same time. I can see this being relevant for a topspin or slice serve, but I would agree that there are other muscles (ie. rotator cuff, forearm) that are more important for the serve and tennis in general. I would think that triceps are at least equally important on the serve, and you can exercise those just as easily with dumbbells.

Also plays a slight role in shoulder flexion
 

Nostradamus

Bionic Poster
Bending at the elbow is not the only function of the biceps. The other main function of the biceps is to supinate your forearm. Try extending your right arm in front of you with your palm facing down. Then turn your palm so it faces up. Notice that your right bicep is now contracted. That's why when bodybuilders do dumbbell curls they usually supinate at the same time. I can see this being relevant for a topspin or slice serve, but I would agree that there are other muscles (ie. rotator cuff, forearm) that are more important for the serve and tennis in general. I would think that triceps are at least equally important on the serve, and you can exercise those just as easily with dumbbells.

You are Right. Both biceps and Triceps are important in increasing power on Serving. How do you work out the Triceps with dumbbells ?? and here is a Great website for Strength conditioning for increasing Serve power. I don't have time to do all these,,,of course, but I can do maybe 2-3 of these Once a week......LOL

https://www.optimumtennis.net/tennis-serve-exercises.htm
 

Ramon

Legend
You are Right. Both biceps and Triceps are important in increasing power on Serving. How do you work out the Triceps with dumbbells ?? and here is a Great website for Strength conditioning for increasing Serve power. I don't have time to do all these,,,of course, but I can do maybe 2-3 of these Once a week......LOL

https://www.optimumtennis.net/tennis-serve-exercises.htm
Overhead presses and tricep extensions over your head are probably transferred best to the serve.
 

Goof

Professional

Nostradamus

Bionic Poster
For a pretty comprehensive list of lifts and how to do them, go here https://www.bodybuilding.com/exercises/ and click on whichever muscle group you're looking for exercises for. You can then filter by things such as dumbbell exercises.

https://www.bodybuilding.com/exercises/standing-palms-in-dumbbell-press
https://www.bodybuilding.com/exercises/standing-dumbbell-triceps-extension
WOW,, according to this site, you can technically do everything with dumbbells,, you don't even need machines.. I had no idea. maybe I don't need membership at LA fitnesss ??

anyway, do you think I should step it up to 10 lbs dumbbells instead of 5 lbs. I am not interested in body building, only interested in increasing and maintaining power on my tennis strokes.
 

Ramon

Legend
For a pretty comprehensive list of lifts and how to do them, go here https://www.bodybuilding.com/exercises/ and click on whichever muscle group you're looking for exercises for. You can then filter by things such as dumbbell exercises.

https://www.bodybuilding.com/exercises/standing-palms-in-dumbbell-press
https://www.bodybuilding.com/exercises/standing-dumbbell-triceps-extension
Since these are only 5 pound dumbbells, I would suggest doing the tricep extensions one hand at a time.
 

Nostradamus

Bionic Poster
Since these are only 5 pound dumbbells, I would suggest doing the tricep extensions one hand at a time.
is doing one arm at a time better ? if lighter weight ?? I thought doing both arm at the same time is better for balance ?
 

Ramon

Legend
is doing one arm at a time better ? if lighter weight ?? I thought doing both arm at the same time is better for balance ?
If you're using a light weight it makes sense to use only one arm because it makes the exercise harder. Believe me, 5 pounds is not much for one arm.

Do this. With your dumbbell in hand, put your arm in the same back scratch position that you use for the serve with your elbow pointing to the sky (which is the best back scratch position). Then extend your arm up like you're hitting a serve. That's a one-arm tricep extension! Once you get the right form in place, do it explosively like you would on the serve.

The overhead press is also a good exercise you can do one arm at a time or with two dumbbells at the same time. I like to have my palms facing forward, but it can also be done with palms facing inward. This works the shoulder, which is very important for the serve and for tennis in general.
 
Last edited:

SystemicAnomaly

Bionic Poster
https://www.tennisicoach.com/en/content/tennis-anatomy-conditioning-for-the-arms-and-wrists.aspx

Does traditional dumbbell workout for you arm for biceps help for tennis strength ? I seen Murray and RAFA have huge biceps...

The size of the upper arms is not just the biceps. When "biceps" are perceived as huge, the triceps are usually responsible for a significant part of that size of the biceps. Also, not so sure that strength (or power) of the biceps a really of utmost importance for tennis players. Some strength/power is needed but I do not believe that we need to concern ourselves with developing that to a high degree for the biceps.

The primary functions of the biceps are flexing the arm (bending the elbow) and supination of the forearm (when the arm is flexed). The biceps also have an antagonist function for the triceps. For the most part, the triceps are employed in a more explosive manner for the serve and other strokes than the biceps. Triceps power would appear to be more important than biceps power. (Note that power and strength are not the same thing).

It would appear that the development of the triceps is more important than the development of the biceps for tennis. However, this is not quite accurate either. When developing the triceps, it is also important to develop their antagonist muscles, the biceps, to avoid muscle imbalance. Developing the triceps w/o also developing the biceps would result in a potentially harmful muscle imbalance. Likewise, developing the biceps w/o also developing the triceps would result in imbalance.

Working with 5 lb weights for the biceps are probably fine. But it is important not to ignore triceps development. When performing biceps curl, be sure to include a rotation of the forearms (supination). With some triceps exercises, a forearm pronation can often be employed.
 
Last edited:

Nostradamus

Bionic Poster
https://www.tennisicoach.com/en/content/tennis-anatomy-conditioning-for-the-arms-and-wrists.aspx



The size of the upper arms is not just the biceps. When "biceps" are perceived as huge, the triceps are usually responsible for a significant part of that size of the biceps. Also, not so sure that strength (or power) of the biceps a really of utmost importance for tennis players. Some strength/power is needed but I do not believe that we need to concern ourselves with developing that to a high degree for the biceps.

The primary functions of the biceps are flexing the arm (bending the elbow) and supination of the forearm (when the arm is flexed). The biceps also have an antagonist function for the triceps. For the most part, the triceps are employed in a more explosive manner for the serve and other strokes than the biceps. Triceps power would appear to be more important than biceps power. (Note that power and strength are not the same thing).

It would appear that the development of the triceps is more important than the development of the biceps for tennis. However, this is not quite accurate either. When developing the triceps, it is also important to develop their antagonist muscles, the biceps, to avoid muscle imbalance. Developing the triceps w/o also developing the biceps would result in a potentially harmful muscle imbalance. Likewise, developing the biceps w/o also developing the triceps would result in imbalance.

Working with 5 lb weights for the biceps are probably fine. But it is important not to ignore triceps development. When performing biceps curl, be sure to include a rotation of the forearms (supination). With some triceps exercises, a forearm pronation can often be employed.



Agree. all the articles state Triceps muscle is just as important as biceps muscle in tennis. I do both by also doing the shoulder press machines. is this good machine to workout with for tennis as well ?

xlarge0-71853.jpg
 
Top