Ideally, you're bicep curls should be done at the end of a workout to specifically target the biceps after you have worked them through several compound ‘pulling’ exercises (such as close-grip chin-ups ). Leave your ego at the door and lift what you can until you are ready to increase the weight. If you're not in control, you may start to force the weight up using your bodyweight which will encourage rocking, putting excess stress through your back, elbows and wrists, which could cause injury. Lifting too heavy: While lifting heavy is a sure-fire way to build more muscle, putting the muscle through more stress, the weight has to be manageable. It’s a movement that isn’t without merit, but it’s better to screw your elbows to your torso and picture them as hinges, following a controlled arc. Maintain tension throughout.ĭragging: Many will push their elbows back and drag the barbell up the body. If you don’t control the eccentric phase, you won’t get the most out of the move. Keep your torso upright, braced and still.ĭropping: Never drop the weight quickly from the top of the rep. Swinging: Using momentum might allow more weight to be lifted, but takes the focus away from the biceps. 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.
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