Right Way of Doing Bicep Curls
Written by Nash Trout on March 16th, 2007 in Men's Fitness, Exercise at home, Build Muscle, Workout, Exercise, Biceps Workout, Strength Training.
Today I would like to focus on how to do the Bicep Curl properly. I sometimes see guys in the gym doing it wrongly, and me too, I’m guilty of not exercising in proper form sometimes.
It is always helpful to see someone doing it properly, rather than reading it from a procedure.
So I put in here a workout video of Frank Sepe, demonstrating the bicep curls.
Proper Execution:
1. Hold a pair of dumbbells at arms’ length by your sides, thumbs pointing forward.
2. One arm at a time, curl the dumbbell up toward your shoulder, rotating your hand so palm faces upward.
3. Lower the dumbbell back down, and repeat the opposite arm.
Tips on doing Bicep Curls:
- Keep your elbows close to your body, use your biceps to curl the dumbbell slowly up to your chin
- Don’t sway back your back or rock your body for momentum, this will not train your bicep properly, but your back is also giving it some help.
- Hold for a second at the end of the lift, then lower the dumbbell slowly with a controlled motion to starting position. Do not swing the weight.
Learn the proper form for other exercises on main website Video Workouts.
Keep on exercising, enjoy!
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March 18th, 2007 at 2:17 am
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August 19th, 2008 at 3:02 pm
Ahha, I am one of those guys in the gym who don’t know how to do bicep curl propely =) Thanks for your article.
August 30th, 2008 at 1:57 pm
Good article I like your use of video, its free to host on You Tube yes ? /
September 4th, 2008 at 7:23 pm
I agree. Biceps curls are one of the greatest way in building strength and sculpting your upper arms. Perhaps not. Mostly, people inside the gym just swing their weights around, get it moving up and down and at the bottom, letting their momentum pass on, probably because they’re thinking that what they are doing actually build muscles but is surely not, because they are doing routines very likely in a wrong manner of motion. Aside from wasting your time, bad form can cause you injury and are far more likely to hurt your lower back, elbow, tendons and shoulders. Eliminating momentum is one way of avoiding certain problems. By doing it slow and in constant motion, three seconds up and down, not holding your breath are ways of making your biceps works harder. Holding your breath makes it lot easier, but it also makes it less safe. So remember next time when doing bicep curl exercise, whether you’re at the gym or simply lifting some dumbbells inside your home, always remember – proper execution is far more important than how much weight you lift.
October 3rd, 2008 at 4:21 am
You’re absolutely right… form is critical when working out your biceps because merely swinging the weight just isn’t enough to target your biceps.
While swinging or cheating can be beneficial at times, it’s usually towards the end of a set when your biceps have already been thoroughly exhausted.
Thanks for the great article on biceps training.
October 7th, 2008 at 2:18 am
Understanding how to do exercises properly is crucial. I cheated doing dumbell presses and tore my pectoral muscle. I think it’s safe to say I will be following the proper techniques from now on!
October 20th, 2008 at 11:05 pm
Finally. I get so sick of seeing these guys in the gym saying, “Hey! I can bicep ez curl 120 pounds.” Sure! You can do it…. With your back. Lift less weight and do it properly. Then maybe you’ll see improvements. That’s what I always tell them. Of course, they always think they’re amazing so they don’t listen. Oh wel.
November 2nd, 2008 at 10:35 pm
The bicep curl is probably one of the easiest exercises to cheat when executing. I’m guilty of it myself from time to time. That’s why I always try to find ways that make it impossible to cheat. Sometimes I like to stand up against a wall, or preachers, or something like that so I can’t swing my back to lift the weight. Thanks for the article and video
November 12th, 2008 at 3:39 pm
This is so tru, and i see bad form all the time in the gym.
November 27th, 2008 at 2:10 am
The familiar trainer too faced such problem. I’ll learn him to do it correctly =)
December 7th, 2008 at 3:00 am
A video or picture can convey the message in an efficient way and it showed from the video above. I am wondering trainers at Gyms don’t teach us in that way? Gym administration should do something about it.