Bicep curl - Technique issue?

magus1 · Post by **magus1** » Sat Apr 18, 2009 4:36 pm

Hi all, just thought I'd give a quick bit of info about me.

I currently weigh 82kgs and I'm 5'11". Exactly two years ago, I weighed 108kgs; through lifestyle changes, eating healthily, doing cardio and (therefore) bumping up metabolism, I have managed to maintain this weight easily. I used to be in semi-professional swimming and taekwondo clubs, and I am very familiar with the standard workout precautions (warming up, protein intake, low GI foods etc etc.)

I have been lifting weights at home for around a year, and there has definitely been improvement. However, I'm aiming to use dumbbells to the fullest extent now, because I have finally found a gym nearby.

only exercise issue is with bicep curls. Right now, I can only curl an 11kg dumbbell about 5x before fatigue sets in. I am not entirely sure how elbow should be positioned or how far up I should lift it. Because of this, I feel there is a technique problem going on.

general fitness is decent; I can do 3 sets of proper push-ups with a 31 / 17 / 12 rep count, and can manage 5 or 6 chin-ups.

Any help would be appreciated.

Boss Man · Post by **Boss Man** » Sat Apr 18, 2009 4:53 pm

Try holding the DB's by your side, so they point forwards, then as you lift, rotate them until they are pointing towards each other, then lower back to the starting position.

You should keep your Elbows by your sides, and try not to move the Arms forward too much. It's all about the Elbow bend, but some people end up moving the Arm forwards, and the shoulder ends up further out than before.

The upper Arm should remain pretty stationary at all times.

magus1 · Post by **magus1** » Tue Apr 21, 2009 8:02 pm

Thank you for the reply, Boss Man.

How far up should I pull arm up? I've read some places recommending there only be a 60 degree angle between your forearm and bicep.

swanso5 · Post by **swanso5** » Tue Apr 21, 2009 11:17 pm

bicep curls won;t really makeak your program so don;t put too much thought into them...maybe concentrate more on your deadlifts?

Packard · Post by **Packard** » Wed Apr 22, 2009 9:47 am

The elbow is the only pivot point for curls. Any other joint movement should be minimized.

You should allow the dumbbell to travel the full range of motion. Most often people don't allow the arm to straighten fully and this will develop a "clipped" biceps muscle. That is, it will look shorter on your arm than a full motion training program will produce. The biceps will appear to start further from the elbow when flexed. Work the full motion.

At the top of the motion, you will get your forearm nearly to the vertical. Once you reach vertical there is no biceps training involved, so it is never necessary to go past that point.

magus1 · Post by **magus1** » Wed Apr 22, 2009 11:29 am

Thank you all for the advice, those were exactly the tips (and explanations) I was looking for.