I’ve been working out myself for almost 16 years and I’ve trained clients for the last 14 years. Over the years I’ve seen many people make transformations that were remarkable. I’ve also seen people make mistakes that were holding them back from developing their physiques to the levels they work so hard to reach. Over the next few posts, I’ll share some of these mistakes and how to correct them if you’re doing the same things or seeing people do them in your weight room.
Biceps: Dumbbell Curl
When I say dumbbell curl, I mean any version of the exercise except the hammer curl. So regular curls, incline curls, concentration curls, preacher curls, they all apply here. The exercise is pretty basic. Using force from your biceps, curl the weight up without bringing up your upper arm as high as you can, let the weight back down to your starting position, and repeat. How can that be screwed up?
The mistake is commonly made when the person is lowering the weight back to the starting position. We’re all taught to turn our palms up so the pinky is highest when lifting the weight. As the lifter is letting the weight back down, he or she immediately turns the hand back before they’ve completely lowered the weight. Why is this a mistake? You’re taking tension off the muscle before the exercise is completed so you’re not going to reap all the benefits that this great movement offers. Keeping the palm facing up during the eccentric (negative) portion of the exercise will keep the biceps activated throughout the entire range of motion and you should see more gains in size and strength as a result.
Need an example? Ok. Right now take either arm and mimic a dumbbell curl. I know you don’t have a dumbbell right now. Do it anyway. Feel that tightness in your bicep? Now lower your arm back down and immediately release the tension on the bicep as you do. Now try it my way. Curl up like normal. Now this time, lower your hand back down but keep your palm facing the ceiling until your arm is back down to your side. You should’ve felt a serious difference. Now imagine how that would feel with a weight in your hand.
Try this on your next bicep workout. Make every exercise a dumbbell movement and perform the reps this way. I assure you that you’ll feel your biceps work a lot harder and eventually you’ll see more results. Next time I’ll share the mistake I see people do when it comes to training triceps and how to correct it so you’ll have a much more effective program for the back of your arms.
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.