Clicky

HomeFitness1 Unconventional Bicep Curl Variation For Bulging Biceps

1 Unconventional Bicep Curl Variation For Bulging Biceps

1 Unconventional Bicep Curl Variation

Same Exercises = Same Results

The majority of guys that're failing to build up their biceps continue to perform the same exercises over and over again.

The barbell bicep curl and the standing dumbbell bicep curl.

Don't get me wrong, these are great exercises IF they are performed with perfect form.

As soon as weight becomes the priority swinging, flared elbows and little to no contraction becomes all too apparent.

Instead of continuing down this path why not change to a bicep curl variation that forces you to perform it with correct form?

Give This Uncoventional Bicep Curl Variation A Try...


The lying incline bench barbell curl is one of the best bicep exercise in terms of  pure isolation and negating momentum.

Both standing and seated barbell and dumbbell exercises are susceptible to momentum, swinging and poor form - utilizing a lying barbell curl eliminates the ability to lean back and swing.

Here's How To Do It...

Lay stomach down on an incline bench adjusted to roughly a 45 degree angle, hold a barbell at arms length down in front of you.

Maintain the position of your upper arms while you proceed to curl the weight up, contracting the biceps.

At the top of the movement pause and squeeze this contraction for 1 second.

See also
The Best Pull Up Bar For Home Workouts

Slowly lower the barbell back down until your arms are extended once again.

Repeat for the desired number of repetitions.

Don't Make These common Bicep Curl Mistakes

Swinging

Every guy in the gym wants to swing around heavy weight on biceps, I get that.

As I said earlier – if you want to build big arms you’re going to have to lift heavy, HOWEVER form always have and always will take priority over the weight being lifted.
The bottom portion of a bicep curl is without a doubt the hardest portion of the movement, and when lifting too heavy many gym-goers attempt to swing backwards or hip thrust to attempt to move the weight.

Using momentum to move the weight takes tension off the bicep, doing you no good.
If you’re swinging and swaying your back on every repetition you’re also placing your lower back at a high risk of injury – not good.

Pick a weight that’s heavy for you to perform with good form, save the cheat curls for Arnold.

Not Contracting The Biceps Correctly

The whole point of the biceps curl is to contract and overload the muscle - if you're performing the repetitions too fast and not taking the time to squeeze at the top you're not going to see much in terms of strength or size gains in your biceps! Take the time to hold for the count of 1 second at the top of each repetition before lowering the weight back down to a dead hang.

See also
HIIT Treadmill Workout Routine For Efficient Fat Loss

Arm Training Frequency Too High

it didn’t take me long to realize that training my arms every single day wasn’t getting me very far in terms of results given all the effort I was exerting.

Train smart.

The biceps act as the secondary muscle group when we’re training back, and the triceps act as the secondary muscle group when we’re training chest.
Training chest, back and one dedicated arm day per week (or triceps and biceps split up onto seperate days instead) is more than enough to build big, strong arms.

More isn’t always better – if you’re training frequency is any higher than this you may very well be hindering your own progress, like all other muscle groups the biceps and triceps require time to recover.

What's Your Go-To Mass Builder For The Biceps? Let Me Know Below!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles