BLASTING THE BICEPS 💪🏻🔥
How true is this? "When in doubt, train biceps."
A typical scenario in any gym, you'll tend to see beginners around the mirrors, doing endless amounts of curls.
It's no surprise, because the biceps should be easy to train right?
Unfortunately, it's not as simple as just getting the weight from point A to point B.
Most people tend to perform bicep curls with poor form, and they don't even realise it!
Some of the most common mistakes ❌ include:
❌ Lifting with momentum/swaying body
❌ Bending at the lower back
❌ Not controlling the movement
❌ Leaning too backwards or too forward
❌ Elbows too far apart from body
Instead, try this ✅!
✅ Stand tall and strong
✅ Bend at the knees, not back
✅ Control the movement, pause at the top
✅ Keep elbows close to body
The biceps have ✌🏻 primary functions & ✌🏻️ heads - short/inner & long/outer
▶️ ELBOW FLEXION
• Bending at the elbows upwards to your upper arm
▶️ FOREARM SUPINATION
•Turning the forearm until palm is facing up
To ensure that I target both functions of the biceps, I tend to prefer doing Supinating Dumbbell Curls (as shown 🎥).
A few key🔑points is that I:
1️⃣ Turn (supinate) my palms upwards WHILE I'm curling up
👉🏻 Maximise bicep recruitment INCLUDING the brachialis AKA "middle part of your arm"
2️⃣ Twisting my pinky towards my body & upwards
👉🏻 Maximise contraction of bicep short head (inner part)
3️⃣ Raising my elbows up
👉🏻 Maximise contraction of bicep long head (outer part)
Like if this has helped you! And tag someone who may benefit from this 💪🏻😊