Slow down your reps to properly isolate your biceps. Avoid swinging the dumbbells upwards, quickly lowering the weights down, or using any momentum.
#BICEP CULRS FULL#
Work with a full range of motion: make sure you lift your weight all the way to your shoulders at the top of the movement and all the way back down by fully straightening the elbows.Avoid weights that are too light: you need to select a weight that is challenging enough to leave your muscles feeling totally fatigued by the end of your reps and sets otherwise, you won’t build strength or achieve the gains you’re after.Avoid weights that are too heavy: using a weight that is too heavy can result in the body recruiting other muscles, such as the core and back, to help you perform the bicep curl, thereby taking the focus away from your biceps.Pause for a second at the top, then inhale as you lower the weights back down to the start position in a slow and controlled fashion.Ĭontinue performing biceps curls until you complete your desired number of reps and sets (try three sets of 12-15 reps), aiming to hit total failure in the muscle by the end of the three sets. Keeping your upper arms stable and elbows tucked close into the sides of your body, exhale while bending at the elbow to lift the weights towards your shoulders. Keeping your core engaged and your arms by your sides with palms facing forwards, make sure your chest is high, and shoulders are pulled back.
Holding a dumbbell in each hand, stand with your feet shoulder-width apart with your knees slightly bent.
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