Bicep Curl for Muscle Growth!
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🔥 Build Bigger Arms! 🔥
Have you been training biceps and getting a shoulder pump?? This may be why.
Bicep training should be focused around what is happening around 🔁 the elbow joint. 📍💪🏼 In the past couple of weeks, I have seen a handful of men and women using mainly momentum to maximize weight used and compromising shoulder stability for added ROM. ❌
🔎 If you are having trouble isolating your biceps during a curl variation, simply think of creating stability in your core and scapula 🔒 and using a cable - this will help maintain constant tension. 🔁💪🏼
🤕 if you feel pain in your elbows during a bicep exercise, lower the weight, and learn a more efficient movement pattern and contraction. You may also need to change up the attachment you are using - fixed bars tend to cause more elbow discomfort.
✅ stabilize your core and scapula
✅ focus on keeping elbows fixed to help maintain tension on your biceps
✅ if you have the ability to create an opposing force (i.e. preacher curl), do it
✅ joint movement should be coming from the elbow, not shoulder
✅ maintain tension through the eccentric
✅ fully extend the arm and contract with the bicep forcefully out of the bottom
❌ common mistake is using momentum to complete ROM while using maximal weight
❌ flexion at the shoulder causing activation of front delt
🏋🏼♀️ I would recommend starting with a lighter weight than you are used to for 3 sets of 6-12 reps focusing on execution and keeping tension on your biceps.
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Apply for online coaching: 📧austin @physiquedevelopment.com
Music: The High Life by Oboy