So I was lifting two 22lb weights, which was more than I’d planned. My adjustable dumbbells are the kind that allows you to slide plates on and off, and I had not considered the weight of the bars and the metal collars (spinlocks) that keep those plates in place: 4.5lb each. I was a little disappointed in myself, but far more so when I worked out the problem. I was hinging at the hips to raise the weights for the final few reps and breathing hard by the end of each set. I started off with two 17.5lb dumbbells and was surprised at how difficult it was to maintain form. I did 30 biceps curls every day for a week - here’s what happened The benefit comes from the whole movement, not just the lifting. Lift smoothly and take the same time to lower the weight. The heavier ones will still be there when you have built strength.Ĭontrol is paramount. If you find you are swinging or rocking to lift the weight, choose lighter dumbbells. Engage your core to help you remain standing tall, and look forward. The biceps curl is an isolation exercise, so the rest of your body should remain still as you raise and lower the weight. The most common error in form is the aforementioned rocking, which means you are using other parts of your body (primarily your hips) and your momentum to swing the weight upwards. You will soon see incredibly results.It is a fairly straightforward move, but it’s equally easy to do it incorrectly. Try adding in 2-3 of these exercises into your weekly training program. Performing compound lifts that target the biceps (chin-ups, underhand-grip bent-over rows) is great but they won’t fully fatigue the biceps.Īdding isolation movements will help you to properly target the biceps, increasing their size and strength over time.
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