If you want big biceps, try these bicep curl tips your next workout.
INBA/PNBA Pro Bodybuilder, David Larson, explains how to properly perform bicep curls. It sounds simple but just about everyone is guilty of doing bicep curls wrong one time or another. Here’s the proper form for single and double arm curls with some extra pointers for maximum gains.
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Form is crucial on bicep curls.
Like David said, swinging at any point in the exercise isn’t beneficial for your biceps. Instead, you are recruiting other muscle groups like your shoulders and back to do the work for you. Plus, the momentum you use form swinging and cheating, takes the stress off the biceps. Sure, you’ll be moving heavier weight but in reality, your biceps won’t be working any harder than if you dropped the weight.
Locking your upper arm in place
Once common mistake with bicep curls is that people use their upper arm to move the weight through the range of motion. The proper form that makes the biceps work the hardest, and results in the best gains, is to lock your upper arm in place. Your arm, from your shoulder to your elbow, shouldn’t move. Treat your elbow as the hinge for biceps curls and allow only your lower arm to move. This focuses all of the stress on the biceps, forcing them to work as hard as possible and ultimately grow!
“Dipping” when performing bicep curls
A lot of people will allow their body to “dip” down by either swinging the weight at the top of the movement, or by bending their knees excessively. Avoid this to maximize your results. Put a small bend in your knees, tuck your hips under to stabilize your spine, engage your core, and hold your back still. Do not dip your shoulder down towards the ground on single arm bicep curls to finish the range of motion. Rather, keep your shoulder parallel to the ground at all time. Coupling this with the previous bit of advice will send your gains into overtime!
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