![]() Take a short breath in before you lower the weight under control. Step 3 - Return to the Start Credit: Paul Aiken / Shutterstock ![]() This is a great way to make sure you are in the correct position for maximum your biceps recruitment, and prevents your elbows from moving too far forward or back. ( 1) Just make sure to not let your shoulders come too much into play and take over as a primary mover.įorm Tip: Throughout the exercise, keep the inside of your biceps gently in contact with the outside of your chest or serratus. This is okay since it is further activating the biceps (specifically the long head of the muscle). In the top position, your elbows should finish a little further in front of the body. This helps to fully contract your biceps while also strengthening your forearms, wrists, and grip. Keep your shoulders in place and continue curling until your biceps are fully shortened.Īs you reach the top of the movement, curl your wrists towards your body and grip the barbell tightly. Step 2 - Curl the Weight Credit: antoniodiaz / ShutterstockĬontract your biceps while breathing out. Gripping too closely can put your arms into a significant internal rotation at the shoulder, which can increase joint strain. If you have relatively longer arms, you can benefit from gripping the bar much wider than hip-width. Your biceps should be slightly touching the outside of your chest.įorm Tip: If you have average or shorter arms, the standard hand width will be effective. This assists in recruiting all the muscle fibers and ensures a full range of motion. ![]() Contract your triceps to make sure your biceps are fully lengthened. Retract your shoulder blades and think about keeping your chest high and proud. Stand holding a straight barbell with your hands slightly wider than hip-width and palms up. Step 1 - Stand Tall and Proud Credit: antoniodiaz / Shutterstock The truth is, there is a little more happening behind the scenes that can take you from having decent biceps to a having a great-looking set of arms. Visually, the barbell curl seems like a pretty straightforward exercise. While there is a wide range of curls at your disposal, let’s break down why this biceps-building exercise should remain at the top of the list. It might be seen as a very simple movement - grab the bar, curl the bar, done - but like many straightforward exercises, details can have a big impact on your results. This timeless exercise has always been reliable and effective for building a set of bulging biceps. In conclusion, in terms of safety, it is the hammer curl that far exceeds the bicep curl – though that is not to say that the hammer curl is entirely safe on its own as well.The first barbell curl was probably performed about three minutes after the barbell was invented and it’s been a gym staple ever since. Luckily, this particular injury is rather uncommon and only occurs in exercisers lifting weight in excess of what they would be capable of with proper form. ![]() However, in the case of the bicep curl, the usage of improper form or excessive amounts of weight can raise the risk of such conditions as wrist or elbow tendonitis and shoulder impingements from occurring – especially if the exerciser does not perform proper preparatory work such as a mobility routine and adequate warm-ups.Īnother risk presented by the bicep curl but not by the hammer curl is that of a biceps brachii tear wherein the exerciser places excessive stress on the biceps brachii muscle itself and thereby tears its attachment or insertion points at either end of the upper arm – requiring a great deal of rehabilitation and surgery to recover from. The bicep curl and the hammer curl are both low impact free weight exercises that place little to no risk of injury on the exerciser’s joint and muscular tissues.
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