4 Most Common Bicep Curl MistakesĪvoid these common pitfalls to ensure you’re gunning to grow and not just putting on a show. Keep your arms perpendicular to the ground and you force all the movement to occur at the elbow joint – one of the main functions of the bicep is to flex at the elbow. Keep your shoulders away: Lots of people use their shoulders and rock their elbows. Rest your upper arms on the bench and isolate your biceps, slowly curling towards your forehead. Kneeling in front of it, grab a light bar on the opposite side.
Precision: Using lighter weights and isolating your biceps are smart ways to get extra work in without damaging your body. Start with the dumbbells at your sides, then turn your wrist to face the ceiling as you curl up. To bring maximum muscle into play, embrace the twist. Twist: One of the biceps’ primary functions is to supinate, or rotate, the forearm. This will help control speed, ensure you are fully working the bicep and improve focus. Squeeze your biceps, then inhale as you lower over a count of three. "Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position." 3 Top Tips to Get More from Your Bicep Curlsīreathe: Make sure you breathe out as you curl all the way to the top. “Placing your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement,” he says.
Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.Ensure your elbows are close to your torso and your palms facing forward.Stand by holding a dumbbell in each hand with your arms hanging by your sides.
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