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Correctly performing the bar bell bicep curl

The correct way to do a bicep curl

Many women pump out thousands of bicep curls at the gym without ever really examining how they are doing them. They go at a cracking pace and end up not really making much progress.

Here is how to do a bicep curl correctly:

Firstly, select a bar bell that is of the appropriate weight. You should be able to pump out 8 - 12 reps before you ‘fail’ and can do no more. If the weight is too heavy you risk performing the exercise with poor technique.

Secondly, stand with your feet about shoulder width apart and grab the bar bell with a grip that is a bit narrower than your shoulder width. Your back should be straight and your chest slightly up so that your shoulders fall back a little bit.

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With your elbows firmly locked in place and without moving them from the position at all, tense your bicep muscles and begin curling the weight up towards your chest. This should be done slowly.

When the bar bell gets to just above your pectoral muscles tense your biceps and begin to slowly lower the bar back down. This negative motion should be even slower than the lift.

Once the bar gets to the bottom position rest for a count of one and then repeat the above procedure.

Some things to remember
The main points that you need to remember are:

• your elbows should not move from their position;
• your technique should never be sacrificed for a heavier weight;
• the weight you choose should not let you get more than about 12 reps;
• your chest should be slightly raised so your shoulders don’t take over;
• the movement should be slow.

If you can follow these tips when you next do the barbell bicep curl your arms will be much sorer the next day and you will see much faster progress.

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