![]() Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. Variation to this exercise: To emphasize more biceps activity change your starting position. Step 3ĭownward Phase: Inhale and gently lower the dumbbells back towards your starting position. Keep your feet firmly placed on the floor and avoid shrugging your shoulders during the lift keeping your scapulae (shoulders) depressed and retracted. Maintain a neutral wrist position (avoid flexion and extension of your wrists) and keep contact with your head, shoulder and butt against the bench. ![]() Upward Phase: Exhale and slowly bend each elbow in unison, bringing the dumbbells towards your chest without arching your back or moving your elbows forward. Depress and retract (push down and back) your scapulae (shoulders). ![]() Grasp two dumbbells with a closed, supinated grip (palms facing forward and thumbs wrapped around the handles) and let your arms hang to your sides, close to your body, with your palms facing forward. “This targets both the outer biceps and the muscles in your forearms used to flex it at the elbow,” says Edgley.Starting Position: Sit with your back against a back rest so that your head, shoulders and butt make contact with the bench and place your feet firmly on the floor. Hold the dumbbells with your palms facing your torso. Target your biceps brachii with the hammer curls. Suggested load: 75-80% of your one repetition max.Ħ0 seconds rest between sets. Suggested load: 70-75% of your one repetition max.ĩ0 seconds rest between sets. Whether you're a gym noob or you've been pounding the weights for years we have a workout for you. Alternatively, you could superset them with tricep dips to work your entire arm musculature. ![]() 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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