The bicep curl is one of the best known weight lifting exercises. It seems simple but there is more to it than curling the weight up to your shoulder and bringing it back down.
Here are three tips for better bicep curls
1. Keep your knees soft
A slight bend in the knee serves two purposes: It protects the lower back by taking weight and pressure off, and it improves posture to avoid using the rest of your upper body to pull the weight up and therefore, makes a more effective curl all around.
2. Turn your pinkie finger in slightly
When curling the weight up toward your shoulder with an open palm, turn your hand out slightly so that your pinkie finger is headed in toward your shoulder. This activates more muscle fibers and promotes a a fuller muscle and better overall definition in the muscle.
3. Lower the weight slowly
The negative rep (lowering phase) is just as important, if not more than the lifting phase. It's common to think that the bicep curl is complete when the weight has been brought up to the shoulder. It's not! Take the time to slowly lower the weight back to the starting position. This is where you really feel the muscle fibers being worked and results in more strength and a bigger muscle.
Even basics need to practiced again and again. Try experimenting with variations such as the hammer curl (palms facing in) for the forearm and side of the arm and alternating bicep curl (one at the time) to focus on each rep individually.
Lift Hard!
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