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The bicep curl is one of those staple moves you see in almost every strength routine. They are a go-to exercise for toning and strengthening the arms, and because of that, it’s often assumed that everyone knows how to do them.
However, I see a lot of my clients making minor mistakes that make the exercise less effective or even potentially harmful. When performed incorrectly, bicep curls pull the shoulder too far forward and strain the back muscles. These mistakes can lead to back pain and injury.
Bicep curl: Muscles worked and benefits
Bicep curls, when performed correctly and consistently, increase strength in the muscles located at the front of the upper arm. This move does a great job of isolating the biceps, which ensures that you’re actually working these muscles.
Strong biceps are needed for everyday activities like picking things up and putting them down. Bicep curls cause hypertrophy, or growth in muscle size, of the bicep. So if you’re looking to make everyday activities easier while toning your arms, bicep curls can definitely help.
Building a strong bicep muscle also adds to the appearance of strength in the upper body. Strengthening the front of the arm can help create a leaner and more toned appearance, so bicep curls are a common upper-body exercise used to get people “tank top” ready.
The common mistakes people make when doing bicep curls
A lot of people tend to move too much — swinging their hips or moving their whole arm while curling. Bicep curls need to be performed slowly and steadily to obtain the maximum benefits.
It’s also common to pick too heavy of a weight, which causes your body to recruit other muscles to complete the exercise. This takes away from the biceps and ultimately decreases the efficiency of a bicep curl. For example, when the weight is too heavy it’s easier to recruit the…
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