Tips On How to Do Bicep Curls
The saying “you only get what you give” couldn’t be more true when it comes to exercising properly. If you learn how to do bicep curls with proper technique, you will get the proper results. Conversely, if you learn wrong techniques, you will get wrong results—and you may even injure yourself along the way.
Bicep curls are a technique that many think is a “no-brainer,” but to achieve real results that won’t harm you in the process, you’ll need to know how to do bicep curls the right way. Read on below to learn more!
How to Perform a Proper Bicep Curl Technique
Biceps are some of the most over-trained muscles in any exercising routine, so go easy on them by using the proper technique.
Begin by standing up straight, with your legs shoulder-width apart. You can vary this by sitting on a bench, but if you do so, make sure that your head, shoulders, and glutes form a single line to the bench, and that your glutes remain in contact with the bench while your feet are planted firmly on the ground.
Hold a dumbbell in the hand of whichever arm you are working out, whether it’s one or both arms. Ensure that your thumbs are curled around the grips. Hold the dumbbells by your sides with your palms facing forward. Maintain a straight back and shoulders that are rolled back and down.
Bend your elbows and slowly bring the dumbbells upwards, toward your chest. Once you reach your chest, breathe out. Keep your elbows by your sides and your back straight, making sure that your wrists are lined up with your elbows and that your shoulders stay straight. For a variation that works the biceps more, you can twist your wrists and forearms while bringing up the dumbbells so that the dumbbells reach the top of the movement facing your chest.
As you lower the dumbbells away from your chest, breathe in. Return them to the starting position using a slow, controlled movement while straightening your elbows. With the wrist-twisting variation, you will complete this movement while twisting your wrists and forearms back to their original position. As you become better at the technique, you can increase the weight.
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