Ohhhh the standing dumbbell bicep curl. Its been the staple lift of bros worldwide since the dawn of the dumbbell. However, I see very few lifters using the optimal form to get the most out of this exercise. If youre lifting for the purpose of developing bigger and better shaped biceps then try these tips and get that form under control and I promise you, youll get there sooner. First, you need to recognize that the only purpose of your bicep is to bring your forearm (ulna and radius bones) towards your upper arm (humerus). Therefore, the only body part that should be moving is your forearm. Any popping of the knees, thrusting of the hips, or swinging of the torso is only going take away from the work that the bicep needs to do and thus hamper your development. Pretend your entire body, except your forearm, is encased in concrete. This goes for your upper arm as well. Tuck it into your side and lock it in place. Your elbow should stay in one spot. If its coming forward then your using your deltoid to pull up that humerus bone. Not only is that a wasted movement that takes away from the biceps effort, but it also allows you to take the tension off of the bicep at the top of the motion which causes less of a concentration in the bicep. If your hands end up above your shoulders (or higher) at the top its because you brought your elbows forward. Instead, embrace that contraction by keeping your elbows at your side and giving your biceps a hard flex at the top. Work that muscle through the negative by controlling the weight on the way down and keeping a nice, smooth, slow tempo. Make your bicep work through its entire range of motion by hitting a lock-out position at the bottom. Just be sure to begin the ascend smoothly and under control without jerking from that position. BONUS TWEAK: Notice how when I do these the inside of the dumbbell is slightly higher the outside. That adds another degree of effectiveness at the contraction. Try it and youll feel what I mean. To learn more of my favorite moves, workouts, and diet strategies, train with me at ithinkfit!
Posted on: Thu, 03 Jul 2014 12:09:51 +0000
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