One of the simplest exercises that exists and that is performed in almost all bicep routines is the curl. It is an exercise that at first glance we all know how to do, but at the moment of truth, the vast majority of us commit infinite errors in its execution. Therefore, on this occasion we want to stop at these points and see where we are failing in their execution.

If we refer to the curl of biceps, there are different variations in the execution, because on the one hand we have the free curl that we do on foot. The concentrate instead we will do it sitting with the arms supported in a bank, causing that the maximum tension concentrates in the worked zone. We can also do it on a pulley, standing on a wall … Whatever we do, it is necessary to keep in mind that we must always do it correctly and avoid mistakes.

Avoid the pulls

One of the mistakes that we usually see are jerks. One pull is when the load we use is very high and the biceps alone can not handle it. In this case what we do is help from other parts of the body such as the back, which we will arch. In this way we divert the tension to the lumbar area, which is what will support the exercise. In this case we are cheating, because we do not work well on the biceps and we also risk damaging the lower back. For this we must choose a suitable load that we assume some resistance, but at least we can lift it to work the biceps.

Choosing the right grip is fundamental

Another mistake is the grip we choose and the angle of it. Normally we use dumbbells, but we can use rods, pulleys and even the mobile grippers of the biceps contraction machines. In all cases the grip must be comfortable and the way to know is not to notice the action of the wrists while we perform the exercise. If the dolls intervene we can hurt ourselves. It should only be the biceps that triggers the lifting of the weight, since the wrists are a mere support. We will notice this more when the loads that we use are high, so in these phases it is very important to choose the grip well.

Pay attention to the route

The route we take is often another mistake that many commit. In many cases you do not reach what is necessary to affect the muscles worked. It does not work with a slight elbow movement. It is important to lower enough so that the biceps have to work at the time of lifting the load. At the end of that it is about offering a resistance for the muscles to work. But neither should we perform too long a movement or stretch the arm to the end, since this way we can overload the elbow and the biceps heads and get to hurt us.

The help of a partner can be a double-edged sword

The help of a partner is usually another error that is present, not only in the biceps curl, but in any exercise we perform in which the partner tends to intervene. In the end his help, which seems appropriate and a guarantee of success, is nothing but an error. At the end we must be present that the partner must help us if a bar is falling, in case we fail forces and are in danger, to help us start the exercise … But to help us in the repetitions and that the greatest tension the support he is not good, because at the end of the exercise we will do it with a lot of load but we will not get results, because the big part of the load is lifted by the partner.

Avoid the habit and innovate

The habit and repetitive routine is another error that prevents us from making the biceps develop properly. As we have said more times custom causes muscle growth to slow down. In the case of the biceps it usually happens more often because there are fewer possibilities. What we recommend you do is change the way of grabbing and movement in the exercises , as well as the angle of the curl. Performing the so-called hammer that impacts more on the side is a good idea. Doing the inverted curl will also help us grow more. What you have to keep in mind is that variation is necessary to avoid monotony and with it the lack of muscle growth.