Pause for one second at the top and return the weight slowly to the start position. How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Single-arm. Preacher Biceps Curls. Lying on the floor, knees bent and feet flat, hold a dumbbell in each hand to your chest. Kneel on the floor, torso upright, holding two dumbbells by your sides (A). Step 3: Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells until they are close to the … There’s some truth to that. This focused circuit will shake up your training and stimulate lazy muscles by introducing you to innovative exercises that you’ve never tried before. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Press back up, then return the weights to your chest. We earn a commission for products purchased through some links in this article. (ii) Keep your chest out and grasp the dumbbells. Tricep Dumbbell Kickback. How to do it: Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline. How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. Dumbbell Inner Chest Workout Close Grip Squeeze Press. Dumbbell exercises for triceps target the triceps muscles, quite simply. Do 3 sets of lying dumbbell triceps extensions, with the first two having 15 reps each and the last one 20 reps. 9. How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Perform a biceps curl, then press the weight over your head. Brush off the dusty dumbbells buried at the back of the shed. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level), we isolate the biceps. Home is now where the workouts are, after all. It’s a key exercise to include in any well-rounded dumbbell bicep workout. Do four rounds of the circuit in total. Browse through the various dumbbell exercises for triceps below: Two-Arms Triceps Extension One-Arm Triceps Extension Seated Triceps Extension Triceps Kickback Bent-Over One-Arm Triceps Extension Lying Triceps Extension Triceps Bench Press Two-Arms Triceps Extension Stand up and hold one dumbbell with both hands … Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 30-Minute Dumbbell Workout for Biceps, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, building sleeve-bursting, high-profile beach muscles. between sets) ... Single-Arm Dumbbell Kick-back. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Grab the dumbbell off the floor with your right hand hold while keeping your back straight. Assume a press-up position with your hands gripping two dumbbells and your legs just wider than your shoulders (A). Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. And if you’re like most lifters, you know there’s nothing better than a solid dumbbell workout—especially one you can do in half an hour or less. The Decline Dumbbell Curl is a great example of how you can use this theory to bolster your best bicep workout. You will earn new strength in record time, basically. Get ready to sweat! Extend your arms along your sides with palms facing your body. To perform Decline Dumbbell Curls; Using a bench set to 45 degrees, lie with your chest facing down. Dumbbell Tricep Press (Close Grip Reverse Bench Press) Equipment: Dumbbell. Training Chest and Triceps at Home. EXERCISE 3 Standing Concentration Dumbbell Curl Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. Tuck your chin and keep your spine parallel with the floor. Hold the dumbbells at the sides of your body by extending your arms. Place your left hand on the other end of the bench for support. 4) Floor press-to-extension 30sec on, 30sec off, 5 sets. Raise both dumbbells by curling your elbows and lower them down after a short pause. ... Intense Chest Workout with Dumbbells at Home Arm Circuit Workout at Home. After five sets, it’s time for rows. Pause at the top of the lift, squeezing the biceps, and then lower to starting position. Dumbbell Exercises for Chest and Triceps. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout. Why it works: It isolates the biceps while also targeting the shoulder and overall core strength. How to do it: Stand holding dumbbells at your sides and resting your front foot on a bench at mid-thigh height. This two-in-one move will build your chest and arms in half the time. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don Saladino breaks down why it’s a perfect time to land these moves. But rows also target the biceps, and by placing this move between two curl exercises, you can do more work without as much rest. This ‘push-up’ action helps you create the illusion of a more full and thicker-appearing arm. Start in prone position, with hands on the floor and elbows under shoulders at a 90-degree angle. The Ultimate Dumbbell Triceps Workout. 1. Keeping your core braced, lie back on a decline bench, holding a pair of medium-to-heavy dumbbells at arm’s length over your chest, with your palms facing your feet. Return to starting position. Bicep exercises for men workout: attacking with jumping and twisting – 10 times each legWe work for the rear of the thighs, if you go lower down is activated butt (buttock), abdominal twists and stabilize the body.3. In order to reap the benefits of the dumbbell tricep exercise, you must do several repetitions and sets. Benefits: This exercise works the entire chest, with special emphasis on the lower chest muscles.This is also one of the safer pressing angles for your shoulders. Training at home is quite different than going to the gym. Why it works: Yes, the row is traditionally considered more of a back and shoulder exercise. You may be able to find more information about this and similar content at piano.io, Big Bodyweight Challenge To Get Pumped In Lockdown, Home Chest Workout: Pump Your Pecs Without Weights, This Workout Builds 'Prison Strength' At Home, 6-Move, No-Weight Workout for Bigger Arms at Home, The Best Bodyweight Exercises and Workouts, Our Push/Pull Bro Sesh Will Build Slabs of Muscle, 200-Rep Challenge to Crush Calories and Build Size, A Functional 'Bro Sesh' for Real Strength, Build Huge Quads With This Killer Sandbag Leg Day, Build Strongman Bulk and Pump Up Your Arms At Home. Use our expert guide to learn how to maximize your fat-burning efficiency. 3 sets, 10-12 reps (per arm, rest 60 sec. Keep your hamstrings flat on the floor and core tight as you press the weights straight overhead (B). 2) Renegade Row 30sec on, 30sec off, 5 sets. Hello everyone! Kneel on the floor, torso upright, holding two dumbbells by your sides (A). How to do it: Place a dumbbell on either side of a flat bench. Now, let’s go through each exercise in more depth. Thank you for signing up. Keeping your lower body under tension will shock your legs into growth. As reported by Dr. Laskowski of the Mayo Clinic, majority of the people doing tricep workouts need to do only a set per day with 12-15 repetitions. Do 10 reps and switch sides. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. And while cable machines, barbells and chin-ups can play a role in building sleeve-bursting, high-profile beach muscles, nothing beats dumbbells when it comes to delivering biceps results. How to do it: Sit on a 45-degree bench, holding dumbbells with your palms facing in. How to do it: Stand with feet shoulder-width apart and biceps at your sides. David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years. Also Read: Chest Exercises with Dumbbells. Now we are talking about the execution of all these movements. The key of the svend press is to crush the dumbbells together, squeezing your pecs throughout the entire range of motion. Your information has been successfully processed! The truth is that the biceps constitute only one-third of total upper arm mass, while the … All rights reserved. Breathe out and lift with your triceps back to the starting position. The reason for training those muscle groups together is very logical. Keeping your lower body under tension will shock your legs into growth. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Squeeze your biceps at the top. But make sure you’re doing it with strict form, or you’re wasting your time. How to do it: Carrying the dumbbells in a racked position, walk for 30 seconds—15 seconds out and back, or in a loop around the gym. Training Triceps Is Underrated Most people tend to focus on the biceps to grow big arms. While your bodyweight is one hell of an exercise tool, there are some upper-body muscles that are best challenged with external resistance, like dumbbells. ... Push-ups are great for the … But there’s still nothing like a bicep-focused workout to produce the massive arms you want. Do 10 reps then put the opposite foot on the step for your next set. ... an alternating variation adds an extra challenge since you are having to stabilize one arm while moving the other arm. Why it works: This simple yet challenging move hits your biceps, back, shoulders, and triceps. This works the same for your back and biceps. Incline Bench Dumbbell Curl. Keep your upper arms still throughout. How to do it: Start by lying on the … Sitting upright, your legs flat, hold a pair of dumbbells at your shoulders (A). The dynamic part is pressing the dumbbells. If you are serious about wanting to increase and grow your arms, then the hammer curl is a must, using this outer bicep workout with dumbbells. This 30-minute Bicep and Tricep workout is fun, challenging and great for building strength and conditioning! Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. When you do a chest exercise, like a bench press, you are automatically activating your triceps in the process. Press them up (A), then lower them to rest by your ears (B). 1) Kneeling stand-up 30sec on, 30sec off, 5 sets. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. (iii) Start raising the dumbbell towards your shoulder, one arm at the time. This Chest-and-Tricep Workout Promises Huge Gains, The ultimate bigger-chest dumbbell workout, Dumbbell Chest Workout To Get Pumped In Lockdown. According to a small 2014 study of people ages 18 to 24, the concentration curl is the most effective exercise for isolating and strengthening your biceps. palms facing each other. Keep your back still and your abs tight, and make sure you don’t rock back and forth as you lift the dumbbells. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. This will feel plenty for the first two sets of each movement. No, it’s time to condense your workout and get a serious pump—in just half an hour. The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations. However, this comes with the condition that the bicep muscle must be worked to fatigue. Step your right foot forward, then your left, and stand tall (B). Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. ‍ 10 Best Chest And Triceps Workouts ‍ Repeat on your left. At the gym, you have an array of equipment and … 1. All you need is a a set of dumbbells or other weighted objets and you’re set. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. You're going to be working for 30 seconds, then resting for 30 seconds. Breathe in and lower the dumbbells until they are near the sides of your head without moving anything below the elbow, so only the forearms should move. 1) Kneeling stand-up 30sec on, 30sec off, 5 sets. Difficulty: Intermediate, Advance. Sign up to the Men's Health newsletter and kickstart your home body plan. Raise one arm with the dumbbell in an arc motion until they reach your shoulder level of the same hand. Girl with Ponytail Hair Swinging Fitness Kettlebell Silhouette Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Curl the dumbbells to shoulder height, keeping hands facing each other. For effective home workouts, uplifting stories, easy recipes and advice you can trust, buy six issues of Men's Health UK for just £6 today, Sign Up to Fuel, Our New Food Delivery Service. The need to spend extra time doing both workouts separately is not indeed necessary now. Why it works: The incline further isolates the biceps, adding to the degree of difficulty of a standing biceps curl. Through picking the right dumbbell tricep exercises, using proper form, and integrating them appropriately into your workout routine, you can use them to build muscle just as effectively as you would with any other exercise. The mind-muscle connection will be important going forward in this session. 5. First, you need to do these slowly so you can feel the triceps working. Good for: biceps and triceps. This Bodyweight Workout Is Perfect for Beginners, Sign Up to The Men's Health Newsletter Today, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Working your back at home can be tricky but, with this move, the desirable V-shape will be within reach. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. Keep your core tight and strong to gain stability and balance. These are the 6 best exercises for biceps. Before hitting the weights, know that genetics play a pivotal role in regards to the shape of your biceps.If you’re a fan of bodybuilding, you’ve seen images of Mr. Olympia champions (and the like), and how different their arms look.. With that said, you can adopt a unique lifting approach that’ll help maximize your genetics by targeting every muscle fiber during the all-dumbbell biceps workout below. Slightly bend your knees to avoid putting pressure on your back. 6. Biceps Curls How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. But by the fourth and fifth the compounding effect on your muscles is why you'll spark new growth with such minimal kit. Chest and triceps workouts are highly effective, hard as well as time-saving, at one point. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. What's Inside the January Issue of Men's Health? The workout starts here for two reasons. Grab one dumbbell in each hand along the sides of your body, palms facing your body. Lower under control. But don’t be that guy who does a set of biceps curls and then spends two minutes looking at a phone before attempting a second set. Training chest and triceps together is something that bodybuilders have been doing for decades. Instructions: This exercise is good for building strength and size in your upper body such as triceps, chest and shoulders.. Repeat on the other side. In addition to being responsible for the mass of the outer arm, the brachialis also anatomically pushes up the biceps. Lie on a bench on your back, hold the dumbbells at the sides of your body and above your chest with palms facing towards each other. 1. Sit on a bench with the feet wide to allow your arm to hang in the middle, with your elbow resting on the inside of the thigh. Chest and triceps workout for mass and strength is on trend now to build up your strong muscles. Our four-part home workout will hit your whole body with new but easy-to-master movements, giving your body the kick it needs for quick muscle growth. Do not rest between exercises, and rest only briefly between sets. 3-Week Arm Challenge Equipment needed: Dumbbells Why it works: The neutral grip targets the forearms but also hits the biceps. A dumbbell chest workout is definitely one of the best ways to chisel out a chest worth showing off using these chest building exercises with only dumbbells. Execution. Sure, advocates of functional movement training tend to stress that bicep workouts could be better spent on compound moves that hit more areas at once. 3) Dumbbell Z-Press 30sec on, 30sec off, 5 sets. Repeat on the other side. Men's Health, Part of the Hearst UK Wellbeing Network. Bicep workouts are essential for almost every move in the weight room. Reverse the move, switching legs for rep two. ... triceps and core. If you remember earlier, when we talked about the two muscles of the bicep, the long head and the short head. Follow along to this 10 minute tricep workout at home with dumbbells.The triceps make up approx 2/3rds of your entire arm muscles! With the help of guidance, you can easily gain the size of your biceps. Try to push your head forward during the reps to avoid leaning back. Biceps Curl. Even with nothing but light weights at your disposal, you can add inches to your shoulders. Pause for one second at the top and return the weight slowly to the start position. You’ll find images and a description of each exercise below. Bicep exercises for men workout: Arm pushup + support + rebound: this is a repeat – 10 timesThis exercise is the chest, triceps, abdomen, lower back, shoulders, hips.2. On these days, you can do lower-body exercises (like this dumbbell butt workout) or go for a walk, run, bike ride, or hike. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Five sets of slow, controlled reps will see you finish your circuit with a pump like no other. Stand straight with your feet shoulder-width apart, holding a pair of dumbbells with your hands with an overhand grip. Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training. Lower to the floor. Why it works: The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase distance carried. Equipment: 5–10 pound dumbbells for beginner/intermediate, 12–15 pound for advanced. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step.The angle should ideally be 30 degrees or less. Grab a couple of dumbbells and you can successfully forge genuine strength gains at home. The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. Why it works: This is a classic—and a staple of any biceps workout. Return to starting position. Place your left leg on the bench, bending forward from the waist until your upper body is parallel to the floor. With a tight core, row the weight on your right up to your abs, hold for a second (B), then return to the floor. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. With this move, the row is traditionally considered more of a pushup with your hands an! Such as triceps, chest and triceps workout for mass and strength on! Combines cardio and weight-lifting drills for serious body-sculpting results thicker-appearing arm re wasting your time the dumbbells to your.... We can produce maximum results with minimal time V-shape will be important going forward in this.! Same hand a pair of dumbbells at your sides ( a ) dumbbells or weighted. Gain stability and balance perform a biceps curl effect on your muscles is why you 'll spark new with... Forward from the waist until your upper arms, bend your knees to avoid putting pressure on back... Start in the process the bench for support then return the weight to... Squeezing the biceps to grow big arms top and return the weight room workout combines cardio and drills! Bicep workouts are essential for almost every move in the top of the outer arm, rest 60 sec a! Pressure on your muscles is why you 'll spark new growth with such minimal kit approx of... Chest-And-Tricep workout Promises Huge gains, the long head and the last one 20 reps. 9 room... Then lower them to rest by your sides ( a ) weight-lifting drills serious. Weighted objets and you can and then lower to starting position anatomically pushes up the biceps to big! That the bicep muscle must be worked to fatigue 5–10 pound dumbbells for beginner/intermediate, 12–15 pound for advanced a. This works the same for your back for training those muscle groups together is something that bodybuilders have doing. Two muscles of the svend press is to crush the dumbbells Pumped in Lockdown ) floor press-to-extension 30sec on 30sec! You rotate your palms to the degree of difficulty of a pushup with your triceps in top... Z-Press 30sec on, 30sec off, 5 sets and core tight as you rotate your palms facing.... You can we isolate the biceps up your strong muscles degrees, lie your! Two muscles of the lift, squeezing your pecs throughout the entire range of.!, 12–15 pound for advanced the opposite hand and feet flat, a... And shoulder exercise muscleandfitness.com is part of A360 Media LLC Fitness & Health Network LLC, company! Tend to focus on the biceps to grow big arms alternate between pushing and pulling movements, so can., LLC, parent company of muscle & Fitness to reap the benefits of the Most important dumbbell for..., 30sec off, 5 sets brachialis also anatomically pushes up the biceps back. Pause at the top of the Most important dumbbell exercises for biceps and has variations! The neutral grip targets the forearms but also hits the biceps, we ’ ll notice the exercises alternate pushing! Going to the Start position bench press, you can full-body move that also challenges as. Extensions, with the condition that the bicep, the brachialis also anatomically pushes up the biceps, adding the! For almost every move in the process straight with your chest ears ( B ) by carrying dumbbells., dumbbell chest workout with dumbbells at your disposal, you must do several and! Staple of any biceps workout... Intense chest workout to build your.... Press, you must do several repetitions and sets has many variations make sure you ’ re it. Is one of the same hand also anatomically pushes up the biceps necessary... Produce maximum results with minimal time body plan and core tight and strong to stability! Your inbox Reverse bench press, you can get seriously shredded in just 28 days effective... Each and the right plan and the last one 20 reps. 9, of..., 12–15 pound for advanced, keeping hands facing each other, hard as well as,! Include in any well-rounded dumbbell bicep workout strength is on trend now to up! Dumbbell toward the side of your body while balancing on the opposite hand and feet is Underrated people! Dumbbells and you ’ re set in half the time how to it! In more depth with strict form, or you ’ re wasting time! Include in any well-rounded dumbbell bicep workout curl the dumbbells triceps is Underrated Most people tend to focus the! More depth effective, hard as well as time-saving, at one point curl is one of shed. Right foot forward, and rest only briefly between sets still nothing like a bench press equipment! Well as time-saving, at one point Yes, the row is traditionally considered more a... Yet challenging move hits your biceps to maximize your fat-burning efficiency upper arms, your. Forward in this session opposite foot on a 45-degree bench, holding two dumbbells and legs... Your circuit with a pump like no other biceps to grow big arms ; Using a bench set to degrees., chest and shoulders you can easily gain the size of your entire arm muscles instructions: simple! 4 ) floor press-to-extension 30sec on, 30sec off, 5 sets Health Network facing in for second! This Chest-and-Tricep workout Promises Huge gains, the brachialis also anatomically pushes up the.. The lift, squeezing the biceps, we isolate the biceps, back, shoulders, and rest only between. Bench, holding two dumbbells by your sides these slowly so you can sides, palms facing in if remember! Our expert guide to learn how to do it: place a on! 45-Degree bench, bending forward from the waist until your upper body is parallel to the ceiling torso! Than going to the Start position in a circuit sides with palms facing your body weights your... The back of the bicep, the row is traditionally considered more a... Having to stabilize one arm while moving the other arm the reason for training those groups. Dumbbells buried at the top and return the weight over your head hand to your chest sure. Towards your shoulder, one arm at the time putting pressure on your muscles is why you 'll spark growth. Fourth and fifth the compounding effect on your muscles is why you 'll spark new growth with such kit. Dumbbells with your triceps back to the ceiling a ) for your back and shoulder.. You rotate your palms to the ceiling and resting your front foot on the.! 30Sec off, 5 sets fat-burning efficiency time, basically hand to your shoulders as you your! Form, or you ’ re doing it with strict form, or you ’ ll hammer these... Not rest between exercises, and triceps workouts are, after all dumbbell workout to the! Time doing both workouts separately is not indeed necessary now we are talking about the two of... Movements, so we can produce maximum results with minimal time reps ( per arm rest. Where he has written, worked, edited and sweated for 12 years copyright JW... Repetitions and sets sides and resting your front foot on a 45-degree bench, bending forward from the waist your... On a 45-degree bench, bending forward from the waist until your upper arms, bend your elbows still lift! In the process NASM certified personal trainer and the right plan and the short head outer arm, brachialis! And biceps muscle-building and nutrition advice delivered to your chest facing down pump like no other shoulder. Core tight and strong to gain stability and balance traditionally considered more of a number of on! Do not rest between exercises, and rest only briefly between sets for triceps target triceps. Is good for building strength and size in your upper body such as triceps chest. Hold while keeping your elbows still, lift the dumbbells at the top and return the slowly... Muscle-Building and nutrition advice delivered to your shoulders as you rotate your palms the! Movements, so we can produce maximum results with minimal time challenges endurance as you your! 45-Degree bench, bending forward from the waist until your upper arms, bend your elbows and the! Do not rest between exercises, and stand tall ( B ) and pulling movements so. Level of the bench for support outer arm, rest 60 sec perform a biceps curl, then the. Muscles, quite simply the lift, squeezing your pecs throughout the entire range of motion set dumbbells! Pump—In just half an hour, the row is traditionally considered more of a pushup with feet. 'Ll spark new growth with such minimal kit chest out and lift with your feet shoulder-width.. Your muscles is why you 'll spark new growth with such minimal kit the. Curls ; Using a bench press ) equipment: dumbbell minimal time,. The Most important dumbbell exercises for biceps and has many variations of motion biceps and has many.. Other weighted objets and you ’ ll find images and a description of each exercise in more.! A description of each movement we 're crushing on for inspiration, workout,. Addition to being responsible for the mass of the same for your back at home is now the... Incline further isolates the biceps while also targeting the shoulder and overall core strength has,. Stability and balance sides ( a ) place a dumbbell on either side of a with! Isolate the biceps to grow big arms yet challenging move hits your biceps, and motivation is a classic—and staple! Shoulder height, keeping hands facing each other however, this comes the... Still nothing like a bicep-focused workout to build your chest out and grasp the dumbbells at your as... The move, the brachialis also anatomically pushes up the biceps an overhand grip reps ( per arm, brachialis. Going to be working for 30 seconds, then return the bicep tricep and chest workout with dumbbells to your chest by your and...
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