Don't Fall Prey to These 5 Common Biceps Curls Mistakes
In a recent video on his YouTube channel, trainer and fitness influencer Jeremy Ethier runs through the five most common mistakes he sees people making when they perform biceps curls, and the small fixes to your technique that can have a big impact on the results you see.
The first mistake is something that you might not even be consciously doing: swinging the body slightly in order to assist in the more difficult lower half of the rep. This can make the curling movement feel easier, and you might feel able to progress to heavier weights. "The problem with that is, although you're able to use heavier weight, it doesn't result in more tension to your biceps," says Ethier. "That additional load goes straight to your lower back, which is now helping you get the weight up by using momentum."
A useful way to check if you're doing this is to perform a set of curls with your usual form, then try it again standing with your back against a wall. This eradicates momentum from the equation, and you may find yourself needing to drop down to lower weights while you focus on your technique.
Ethier's second tip is to avoid limiting your range of motion on each curl, as research has found that the lower half of the exercise, when the muscle is most stretched, provides a powerful stimulus for growth. "Extend your arm fully by flexing your triceps at that bottom position before you go into your next rep to ensure your biceps get fully stretched," he says.
The third error is flexing your wrist during the curl. "This can lead to the forearms working harder than they have to be, and eventually lead to fatigue and cramping," Ethier explains. "Instead, next time you do a curl, first bend your wrist back so that it’s aligned with your forearm, and then keep it that way as you curl."
The fourth mistake is allowing your elbows to sway forward during the curl when the weight is too heavy, as this means less bicep activation. Ideally, you should aim to keep your elbow locked so that you're placing the tension where it needs to be: on the bicep. "A little bit of elbow movement is perfectly fine and hard to avoid, but anything more than what’s shown here will likely lead to more of your front delts taking over instead of your biceps," says Ethier.
The fifth and final error that people make is overlooking or forgetting about the mind-muscle connection, which can be a useful tool in achieving the necessary quality of contraction. "Rather than thinking about simply lifting the weight up, think about pulling the bar or dumbbell into your body," he says.
You Might Also Like