How To Do Bicep Curls? 3 Mistakes To Avoid

It is likely that you want to know how to do bicep curls the perfect way.

There is no reason for women to lose out on all the unbelievable advantages that feature a complete body workout, consisting of weights.

In this article, you will be going to learn about the benefits of bicep curls and also I’m going to share with you how to do it step by step.


How To Do Bicep Curls?

How To Do Bicep Curls? 3 Mistakes To Avoid, girl wear the gym short and holding the dumbbell in both hands and lifting the dumbbell in the right sideWorking out your biceps can increase your strength and self-confidence, and assist you to reach your fitness and well-being goals. It’s also a great way to begin trialing the free-weights area in the fitness center, developing self-confidence, and learning that you have just as much right to be there as everyone else.

Get your arms ready, It’s time to pump them.


Benefits of Bicep Curls

How To Do Bicep Curls? 3 Mistakes To Avoid, girl with dark background holding the dumbbell on the right side Curls work the bicep muscles at the front of the arm, and also the muscles of the lower arm-the brachialis and brachioradialis. You utilize these muscles anytime you lift something up, which prevails throughout everyday life.

The bicep curls are an extremely identifiable weight-training workout that works the muscles of the arm, and to a lower level, those of the lower arm. It’s a fantastic workout for seeing lead to strength and definition.

Doing the standing arm curl, you develop strength in the arm, and utilize your arm muscles properly, bracing with your core muscles.

There are numerous variations of this workout, consisting of those utilizing dumbbells, kettlebells, barbells, resistance bands, or cable machine.

Let’s start with dumbbell curls, which you can do anywhere.


Standing Alternating Dumbbell Curls

How To Do Bicep Curls? 3 Mistakes To Avoid, girl wear gym shorts and holding the dumbbell in left sideCurls are a normal workout utilized in upper-body strength-training regimens. Select dumbbells of weight you can raise 10 times with great form. Recommended beginning weights are 5 pounds or 10 pounds per dumbbell. If you are simply starting, restoring from an injury, or going back to workout after an inactive duration, you may begin with 2 pounds.


How to do it?

  • Standing high with your feet about hip-width apart. Keep your stomach muscles engaged.
  • Hold one dumbbell in each hand. Let your arms relax at the sides of your body with palms facing forward.
  • Keeping your arms steady and shoulders relaxed, bend the elbows and lift the weights so the dumbbells approach your shoulders. Your elbows must remain near your ribs.
  • Lower the weights to the beginning position.
  • Do 10-12 curls, then rest and do 3-5 sets.

I talked about the benefits and how to do bicep curls and now let’s talk about what general mistakes people do when they doing curls.


Typical mistakes people do

1. Going Too Fast

How To Do Bicep Curls? 3 Mistakes To Avoid, girl in the dark background lifting dumbbells in both hands

Fix – Focus on correct form instead of fast execution. Lift the weight with a smooth movement, taking as much time to decrease the weight as you do to lift it.

2. Incorrect Elbow Position

how to do bicep curls, tis picture shows a girl holding dumbbells in each hand.

Fix – The position of your elbows ought to not alter throughout the curl. They need to stay near the side of your body and just the lower arm needs to move. You are lifting too much weight if you observe your elbows moving away from your upper body or drifting in front of or behind the body.

3. Utilizing Momentum

Fix – When you do the dumbbell curl, do not hire the shoulders or upper body to swing the weights up. This can end up sensation like a swinging, twisting, or heaving motion.

Focus on keeping a high, upright spinal column and a tight core. Keep the shoulders open and see that they do not move on to start motion. If this happens, select lighter weights or decrease the number of repetitions.


I hope this article helped you with how to do bicep curls. If you have any questions about bicep curls don’t hesitate to ask and I will be more than happy to help you out.

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