5
WORST THINGS YOU CAN DO FOR YOUR BICEPS
A couple of weeks ago there
were a couple of articles on improving your biceps.
In those articles we talked
about things you should do. But I want to reiterate several things you
should not do.
1.
Using
momentum
Swinging the
weight. This should be obvious. So why do you continue to do it? Stop it!
Put your
back against the wall, a 90 degree bench back or any other immovable object.
And don’t bend forward at the waist to get the weight started.
2.
Letting the
weight Drop on the Eccentric (Negative) Part of the lift
If you
simply let gravity do all the work in lowering the bar you are missing more
than half of the benefit. Lower the weight slowly with at least a 2 or
3 count.
3.
Leaning Back
Putting you
back against a wall but having your feet away from the wall so you can lean
back is still cheating. Keep your back and your heels against the wall. Don’t
bow your back or lean forward.
4.
Using the Forearm
Muscles to Start the Lift
We talked
about one way to prevent this by using a seated curl. But you can’t always do
seated curls. So here’s another option; Keeping the wrist in line with the
forearm, or even better, begin the lift with the wrists bent slightly backwards
will allow the bicep to do more of the work in initiating the lift.
5.
Lifting the
Elbows and/or shoulders
This one isn’t quite so obvious. Most people are
under the impression (or have even
been taught) that continuing the weight as far back as possible on a curl increases
the tension on the bicep. Just the opposite usually happens. When you lift your
elbows or shoulders you take the tension off the bicep and shift it to the
deltoids. If you move your elbows forward
you make matters even worse. Squeeze the bicep at the top but keep your elbows
firmly pinned to your side.
No comments:
Post a Comment
Comments are moderated and will posted once approved