💪🏼HOW TO IMPROVE YOUR BICEP CURLS!💪🏼 When training for hypertrophy, it is an imperative that we’re isolating the working muscle in order to get the most gains out of it. We don’t want to be skipping out on too much of the rep, and we don’t want to be forgetting about the eccentric. On the 1st video, I’m showing how to properly execute the rep, eccentrically controlling the weight.
A bicep curl is predominantly the shortening of the muscle fibres between the wrist and the shoulder. The angle of the elbow joint has to go through flexion (the concentric) and extension (the eccentric) to ‘curl’ the weight properly. In the 2nd video, I’m going through the concentric portion and only slightly going through the eccentric. On the descent, all that’s happening is the bar is going down halfway, and then the shoulder is hinging backwards, missing out on the final quarter of the rep. To fix this, focus on keeping the shoulder locked in place and lighten the weight.
There is such a thing as cheating on bicep curls and it’s perfectly acceptable. Looking at the 3rd video, we can use momentum to get the barbell to the top, and then have full control of the weight on the descent. Of course, be careful not to swing past the perpendicular when curling, but leaning forward at the start of the rep is fine. Our bodies are stronger eccentrically than they are concentrically, so we can take advantage of this by overloading the weight (one way in increasing your size). We might not be able to lift the weight on the concentric, but we can control it on the eccentric. You should often come to the ‘cheat curl’ when have fatigued on the concentric portion of the bicep curl.
As always, if you’d like more advice/help to improve bicep exercises altogether, and to change your body outlook for the better, then feel free to get in touch.
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