The #1 Biggest Bicep Curl Mistake!!

This is by far BOTH the most common  bicep curl form mistake that I see, and the worst mistake in that it detracts the most from the effectiveness of the exercise! As a pretty good self-check, if you look at the first GIF below and can’t immediately see what the issue is with it (without reading the text below)… you are likely falling prey to this mistake! (Don’t worry, most people are to one degree or another).

THE MISTAKE (GIF #1): You should never, EVER swing the weight in a bicep curl!! The tell-tale sign of this is the back and forth motion of my upper body in the first GIF below (and that’s actually a very subtle swing compared to what I often see at the gym!! 🤦🏽‍♂️). When you swing the weight, you’re really generating momentum from your hamstrings, gluteus muscles, back muscles, and shoulders.. leaving very little load on the biceps themselves. And the load that IS left is inconsistent, meaning the biceps are only being significantly activated at the top of the range of motion, since you’re swinging and using momentum through the first half of the range of motion, which will lead to uneven activation and growth along the muscle fibers!

THE FIX (GIF #2): First, if you find that you need to swing / use momentum in order to curl the weight, you’re using TOO MUCH! So the first step is to use lighter weight. Then lean very slightly forward and maintain that same angle through your hips and back throughout each and every rep, so that it’s only from your elbow down that’s moving. Finally, use SLOW, controlled contractions to avoid generating momentum!

PRO TIP (GIF #3): Even if you’re leaning forward, using slow contractions and focused on not swinging, your body will STILL naturally channel some momentum from your legs, hips and back to assist in the motion. To completely eliminate that, you can perform the curls while kneeling and sitting on your heels! (See third GIF below) If you’re skeptical… try it. If you’re using good form you’ll feel how much harder it is to curl the same amount of weight while in that position compared to while standing💪

Related Dr. Gains YouTube Video(s):   
      1)How To Do MAXIMALLY EFFECTIVE BICEP CURLS!! (Fix These 2 Major Form Mistakes!!)

Relevant Research Article(s):     
      1)Effects of load and contraction velocity during three-week biceps curls training on isometric and isokinetic performance

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