The biceps curl is an exercise that is often seen in gyms. This is because it is an exercise that works the biceps, muscles that are usually trained quite frequently, and also, it is easy to run; at least more than a squat or deadlift.
Despite being a simple exercise to perform, several errors are usually seen which we are going to discuss next.
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flex the shoulder
When performing any exercise we have to internalize the movement we do to work that particular muscle. The biceps is responsible for flexing the elbow and not the shoulder.
The shoulder is normally flexed when lifting more weight than one person can lift or when you are very tired. The problem is that by doing this gesture it is very likely that there will be an injury in the long run, so we recommend internalize only the elbow flexion movement.
On the other hand, performing this shoulder flexion is what it does is make the movement more difficult, so the stimulus on the biceps is less.
hyperextend the hip
Hip hyperextension is another of the most common errors when doing a biceps curl. This also usually occurs when you can’t lift the weight just by flexing the biceps or when there is a lot of accumulated fatigue.
Although this gesture can hardly cause an injury, what does happen is that makes weight lifting much easier, so the stimulus on the biceps is much less. To fix this, sit on a bench with a back or Perform the exercise with your back against the wall.
Not completing the tour
An error that is usually seen in all the exercises is that of not complete the full range of travel. In order for there to be a good stimulus in the muscle, it has to complete its entire range of travel, which, in the case of the biceps, is from the full elbow extension to full elbow flexion.
To avoid any injury doing this exercise, we recommend using a weight that you can move between the legs. 10 and 15 repetitions and do the eccentric phase slowly and the concentric explosively.
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