One of the easiest exercises that exists and that is done in almost all routines biceps curl. It is an exercise that at first all we do, but at the moment of truth the vast majority of us commits numerous errors in its execution. So on this occasion we want to stop at these points and see where we are failing to execute.
If we refer to bicep curls, there are different variations in execution, because on one hand we have free standing curl we do. The concentrate instead we will do it seated with the arms supported in a bench, causing that the maximum tension in the zone is concentrated. We can also do it on a pulley, standing against a wall … Whatever we do, we need to keep in mind that we must always do it correctly and avoid mistakes.
One of the mistakes most often see are jerks. One pull is when the load we use is very high and the biceps alone can not with it. In this case what we do is help us from other parts of the body like the back, we will arch. In this way we divert the tension to the lower back, which is the one that will support the exercise. In this case we are deceiving ourselves, because we do not work well the biceps and also we run the risk of hurting our lumbars. For this we must choose a suitable load that supposes some resistance, but at least we can lift it to work the biceps.
Choosing the right grip is fundamental
Another error is the grip we choose and angle. Usually we use dumbbells, but we can use bars, pulleys and even the movable grips of the biceps contracting machines. In all cases the grip should be comfortable and know how to not notice the action wrists while performing the exercise. If the wrists intervene we can do us harm. It should only be the biceps that drives the weight lifting, since the wrists are a mere support. This will be noticed more when the loads we use are high, so in these phases it is very important to choose the grip properly.
Pay attention to the tour
The route that we carry out is usually another mistake many make. In many cases, it is not enough to affect the muscles worked. Not useful with slight elbow movement. It is important to lower enough so that the biceps have to work on raising the load. At the end of that, it is about offering a resistance for the muscles to work. But neither should we make a movement too long nor stretch the arm to the end, because this way we can overload the elbow and the heads of the biceps and get us hurt.
The help of a partner can be a double-edged sword
The help of a partner is usually another error is present not only in the bicep, but we do any exercise in which the partner tends to intervene. In the end your help, which seems appropriate and a guarantee of success, is just a mistake. In the end we should keep in mind that the partner should help us in case a bar is falling, in case we fail our strength and are in danger, to help us start the exercise … But to help us in repetitions and that the Support it is not good, because in the end the exercise will be carried out with much load but we will not get results, because the great part of the load is raised by the partner.
Avoid custom and innovate
Custom and repetitive routine is another mistake that prevents us from making the biceps to develop in the right way. As we have said more times, the custom makes the muscle growth slow. In the case of biceps tends to happen more often because there are fewer possibilities. What I recommend you do is change the way of grasping and movement exercises as well as the angle of the curl. Performing the hammer known as striking more on the side is a good idea. Doing the inverted curl will also help us grow more. The thing to keep in mind is that the variation is necessary to avoid the monotony and with it the lack of muscular growth.