For those of you who have stubborn biceps, the answers to why they are not growing may be simpler than you think. I’d like to discuss two common reasons why most people see little bicep growth when performing “bicep curls”. Both reasons have one thing in common and that is RANGE OF MOTION (ROM). Without proper ROM in any exercise you should always expect to have limited results. Your muscles receive the most amount of damage for growth during the eccentric or negative part of the movement. Restricting your ROM reduces the time spent in the eccentric part of the movement thus hindering your chances to really break down the muscle tissue for maximum growth.
Reason 1 – Inexperience
Unfortunately the inexperienced lifter can fall into bad habits very quickly. This is usually because they mimic others around them lifting with bad form or they just decided to weightlift with no real direction or coaching.
Reason 2 – Ego
When your ego gets in the way of any exercise the results can be both detrimental to your gains and to your body. Without proper form, your chances of maximizing your lifts are much lower and your chances of an injury are much higher.
But no matter what the reason is, the results are usually the same. The inexperienced lifter or ego maniac who does not want to drop the weight never fully extends their arms at the bottom of the curl. What usually happens is that the bar is only lowered to about a 90 degree bend in the elbows and a lot of the movement to bring the bar back up to the chest is more of a combination of a curl with a shoulder & back swing.
Bicep Curl Proper Form
Now that we have diagnosed two of the most common reasons for limited bicep growth we are going to cover proper form and get you on your way to bigger biceps!
- Begin the bicep curl gripping the bar tightly with your feet about shoulder width apart, your elbows in front of your hips and arms fully extended.
- While keeping your elbows in front of your hips curl the bar up to your chest.
- Hold the bar in the top position while contracting your biceps for 1 second and then slowly lower the bar back to the starting position and repeat.
For a more in-depth look at how to improve your curls, be sure to check out the attached video!
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