How To Do Bicep Curls Properly?

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How To Do Bicep Curls Properly?
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How to master and get the most out of your bicep
curls workout?

• Bicep curls target the bicep brachii muscles, the
  larger muscle that lies on the front of the upper
  arm between the shoulder and the elbow. With
  proper and regular training these muscles can get
  stronger and toned.The dumbbell curl is a
  famous bicep exercise so it's no surprise that
  gym-lovers would like to have a strong grip and
  compare their dumbbell curling strengths with
  others.

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What is a Bicep Curl?

• The bicep curl is one of the popular
  weight-training exercises for arm muscles. This
  specific type of exercise focuses on
  strengthening the bicep brachii muscles. Since
  the biceps brachii has two heads attached to your
  forearm, the bicep curls have different
  variations for each head. Thus, weight trainers
  follow different movements to target a different
  area of the bicep brachii muscle.

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• It is an effective strength training exercise.
  You can perform various variations and movements
  using dumbbells, a barbell, an arm
  blaster aka bicep blaster or bicep isolator,
  resistance bands, or a cable machine to build
  strength in the upper arms. The variations
  include preacher curls, hammer curls, and
  alternate dumbbell curls.

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• According to Harvard Health Publishing, building
  muscle mass helps you increase bone density and
  reduces the risk of osteoporosis-related
  fractures. Similarly, according to the American
  Heart Association, adults should indulge in
  moderate-to-high-intensity muscle-strengthening
  activity at least 2 days a week. Thus, Bicep
  Curls are among the suitable strength training
  exercises to meet your muscle activity goals.

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How to do Bicep Curls Step-by-Step Instructions

• Once you have selected the right weight, you are
  now ready to get started. You can start with 5 or
  10 pounds per dumbbell. But if you are a
  beginner, to recover from an injury, it is
  suggested that you start with 2 pounds weight.
  Follow the steps below to do the bicep curl
  correctly and effectively.

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• Stand tall with your feet about hip-width apart.
  You need to keep your abdominal muscles engaged
  and maintain an upright posture.
• Hold one dumbbell in each hand. Do not grip the
  dumbbell too tightly so that you feel strain in
  your forearms. Your arms should relax down at the
  sides of your body with palms facing forward.

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• Bend at the elbow and raise the dumbbells up
  toward your shoulders by flexing your bicep
  muscles. Your upper arms should be stationary and
  only your forearms should move. Bring the
  dumbbells down the same way you raised them, and
  lower them to the starting position.
• Breathe out as you lift the dumbbells,
  maintaining your shoulders, back and head up
  straight.
• Complete 8 to 12 reps without swinging your
  weights.

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Bicep Curls Common Mistakes

• To avoid any chances of getting injured and to
  ensure that you are doing the bicep curls
  accurately, understand these common mistakes
  mentioned below
• Losing wrist control Although you need to focus
  on contracting your biceps during the curls,
  dont forget about your wrists. People often lose
  wrist control, which results in wrist collapse,
  during the lowering movement. Using weight
  lifting gloves can also prove helpful with
  attaining control.

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• Swinging Relying on momentum to complete a bicep
  curl is one of the most common mistakes. Using
  momentum might allow more weight to be lifted,
  but it takes the focus away from the bicep. You
  might observe a gym-goer or yourself in the
  mirror, to see if you begin to swing the weights
  around more towards the end of the set, if so,
  you too are making the same mistake. Keep your
  torso upright, braced and still to avoid any
  injury.

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• Dragging/Moving your elbows If your elbows flare
  out or move behind your back as you lift the
  weight, it means you are dragging. If you cant
  keep your elbows at your sides, you need to lower
  the weights.
• Too heavy or too light If you choose extremely
  heavy weights you will feel fatigued way before
  completing the reps, and choosing too light
  weights will not help you tone your muscles.