Ulissesworldのインスタグラム(ulissesworld) - 7月6日 21時14分

What NOT to do if you want bigger biceps 💪🏾🔥

Discover the key to maximizing your bicep peak 🏔️ with these essential tips for a flawless curling technique:

❌Don’t Death Grip the Bar: Avoid the temptation to squeeze the barbell or dumbbell too tightly. Overcompensating with other muscles like the forearms takes away tension from the biceps, increasing the risk of issues such as tennis elbow 🎾

Embrace Angles and Bars: Target your biceps effectively by incorporating a variety of bars, wide and narrow angles, and utilizing the preacher bench. This strategic approach ensures optimal stimulation for both the long and short heads of your biceps.

🙌🏾 Say No to Back Arching: Maintain proper form by avoiding excessive arching of your back during each repetition. Relying on body English instead of engaging your biceps not only compromises the effectiveness of the exercise but also puts your lower back at risk of strain. Choose between a split stance or perform curls with your back against a wall to correct this error.

⚡️Respect the Eccentric Phase: Enhance your results by paying attention to the eccentric portion of the curl. Instead of allowing the weight to drop quickly, hold the contraction at the top for a second, then lower the weight slowly in a controlled manner over a three-count. This technique increases the time under tension for your biceps, resulting in greater muscle fiber damage and growth.

If you notice one peak is more defined than the other there’s one simple solution to that Unilateral Curls 💪🏾This is a great way to address hidden muscle imbalances by incorporating single-arm curls into your routine. Grab a dumbbell and perform eight to ten reps with one arm while holding the other in the midcurl position. Switch sides and repeat for three to four sets. This exercise helps correct any asymmetries and ensures balanced bicep development.

Remember, even the simplest moves demand respect and precision. By avoiding these five common mistakes, you’ll elevate your curling game and unleash the full potential of your arm day workouts! 💪🏾

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