BICEP CURLS

When performing a bicep curl we tend to think this exercise is very simple exercise, but there are several small components that help perfect this exercise.

1. Don’t Allow Your Shoulders And Elbows To Drift Forward- One of the biggest mistakes almost all trainees make when performing bicep curls of any kind is in allowing their shoulders and elbows to drift forward as they curl the weight up.1 When the shoulder and elbow drift forward, the stress is taken off of the biceps and is shifted onto the front delts instead. In order to keep the tension on your biceps at all times throughout your curling exercises, focus on keeping your shoulders and elbows moving the weights up using pure force from your biceps only.1
2. Keep Your Elbows Pinned At Your Sides- If you want to get the very best bicep building results from your curling movements, stop making the mistake of flaring your elbows out as you lift the weights up. For every curling movement that you perform, always make sure that your elbows are pinned to your sides at all times and that they remain stationary throughout the entire exercise.1
3. Contract Your Triceps At The Bottom Of Each Rep- At the very bottom of every repetition before you curl the weights back up, flex your triceps. This ensures that your biceps are being fully lengthened on every repetition and that they’re being trained through the largest range of motion possible.1
4. Keep Your Wrists Aligned In A Neutral Or Slightly Extended Position- First, it takes tension off of the biceps and places it onto the wrists and forearms instead. Second, the wrists are not intended to lift significantly heavy loads in this position, and the additional stress can very easily lead to wrist and forearm pain. Always make sure that your wrists remain either neutral, or even better, slightly extended whenever you execute your curling movements.
5. Keep Your Back Straight And Minimize The Use Of Momentum- Always select an amount of weight you can handle for at least 5 smooth and controlled repetition without leaning back excessively and with minimal to no “swing” in your arms while you curl the resistance up.

There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc. You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.2

References:
1HOW TO DO BICEP CURLS: 5 TIPS FOR PERFECT BICEP CURL FORM. (n.d.). Retrieved April 17, 2016, from http://seannal.com/articles/training/how-to-do-bicep-curls.ph
2Dumbbell Bicep Curl Exercise Guide and Video. (n.d.). Retrieved April 17, 2016, from http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl