How To Do MAXIMALLY EFFECTIVE BICEP CURLS!! (Fix These 2 Major Form Mistakes!!)
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In this video, I demonstrate how to do REAL, EFFECTIVE bicep curls, by fixing the two biggest form mistakes that the vast majority of people make when they do dumbbell bicep curls! And I say "real" because VERY rarely do I see somebody doing them correctly at the gym.
First, let's take a look at the two biggest issues with the "status quo" curls. The first and WORST is the SWINGING. As I demonstrate in the video, the back-and-forth motion in the shoulders and back that most people use when performing bicep curls makes it so that the MOMENTUM of the swing is doing much if not most of the work of lifting the dumbbell instead of the contraction of the muscles! The result is that their biceps are only doing a fraction of the work, and carrying a fraction of the load, that they think they are... which means that they're leaving gains on the table. It also means that they're working their biceps unevenly, because the effective weight that the biceps muscles feel is different at each part of the swing. Almost everybody swings their body and arm to some degree or another, and the example I give is actually a relatively subtle swing compared to many that I see.
To fix that, LEAN your body forward slightly while you perform the curls, and keep it rigid throughout the motion, like you see me demonstrate in the video. That will ensure that you're not using any back-and-forth motion of your back to swing the weight for you. You'll also want to focus on keeping your elbow in the same place, so that there's no back-and-forth motion in the elbow swinging the weight either.
The second most common bicep curl form mistake is the PAUSE at the bottom where the bicep is doing no work at all! To fix that, first, don't pause at the bottom of your reps. Keep your bicep constantly working. And then second, don't even extend your elbow completely when you get close to the bottom of the rep - like I demonstrate in the video. That way you maximize the "time under tension" for the biceps muscles, and aren't giving them a big break in between every rep!
Finally, for perfect bicep curl form, you want to use slow, deliberate movements, and rotate your pinky "in" as you bring your arm up. That is called "supination", and is one of the primary roles of the biceps - so if you're not supinating your forearm as you curl, you're again leaving gains on the table!
Then when you get to the top of the rep, really SQUEEZE to make sure you're getting maximum contraction of the biceps muscle!
If you're used to doing the "status quo" curls, then you're going to need to use significantly less weight as you transition to doing REAL, EFFECTIVE bicep curls... but I promise you will have much greater results!