This then leads to ego lifting and puts you at risk of injuries by using the incorrect bicep curl technique to try and perform the heaviest dumbbell curl possible. Performing heavy dumbbell curls like this naturally recruits more muscle fibers and thus leads to greater hypertrophy because a larger portion of your biceps is getting stimulated.įalling into the half rep trap, on the other hand, not only lowers your bicep activation, it also gives you a false sense of strength. Whether you’re doing extremely difficult or very easy bicep workouts, always use a full range of motion to maximize the effectiveness of stand up bicep curls never perform partial reps when you have the opportunity to do complete reps.ĭoing a full bicep curl means a) lifting the weight until the undersides of your forearms make forceful contact with your biceps and b) lowering the weight until your elbow reaches full extension, which you can do by briefly contracting your triceps at the bottom of the rep. A small amount of shoulder flexion goes a long way toward intensifying the peak contraction. It’s okay to allow a small amount of shoulder and elbow movement as you contract your biceps (the biceps is a shoulder flexor, after all). Similarly, when you’re performing bicep exercises at home or in the gym, you need to keep your elbows still during the initial lifting phase of the rep. This will prevent these body parts from generating momentum while also keeping your core strong, rigid, and ready to curl. Instead, use the proper dumbbell curl form by locking your abs, legs, and glutes in place. Therefore, you won’t actually be getting any extra bicep stimulation for your efforts. Most of the tension, in fact, will get distributed to the muscles that you’re using to cheat. While using the improper curling form may well enable you to exceed the average dumbbell curl weight, the extra resistance won’t be going straight to your biceps. As such, you should avoid using your legs, hips, and back to swing the weights up in an attempt to lift heavier dumbbells or perform more reps. The DB curl is a pure isolation exercise. Momentum and the standing bicep curl do not mix.
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