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If you want to get big biceps you’ll definitely have to do plenty of bicep curls. As a matter of fact, biceps workouts are known for their lack of originality when it comes to the exercises options you have for growing them. Almost every single bicep workout involves some sort of a curl, whether you do them with cables, dumbbells or barbells.
That told, regardless of which piece of equipment you use to do your bicep curl, I’m going to show you 5 big bicep mistakes you want to avoid if you want to get bigger limbs fast. In this video, I cover five fixes you can start making in your very next bicep workout.
To recap what these fixes are to help you get bigger biceps with dumbbells, I’ll list them out here in order.
1. Be sure to supinate while you are curling not before you curl.
Too often, people initiate a dumbbell curl by twisting their wrists and supinating their forearms without having started the bicep curl. This is not helping you to develop your bicep muscle fully. If you want to get big biceps you will be required to supinate the wrists while the dumbbell is being lifted.
2. Use a switching grip if you want to increase your bicep contraction at the top.
If you find that you cannot generate enough of a forceful contraction of your biceps at the top of your curl, then change to a transformation grip. This grip requires that you slide your hand all the way up against the thumb side of the dumbbell. Such a force you to twist with more force at aim of each bicep dumbbell curl.
3. Be sure to slowly lower the dumbbells and not just fell them.
It is the easiest thing to remind people, but it’s the one they forget the most. If you want to grow bigger biceps you have to slow down your eccentrics. The nice advantage of eccentric bicep training is that there is practically no likelihood of bodily harm by doing it( unlike the risk associated with doing it on a bench press or squat ).
4. Don’t always perform dumbbell curls in alternating fashion.
Let’s face it. It’s easier to do dumbbell curls if you alternate right and left sides. The reason is, that it takes half the stabilization strength of your core and lower body to do a single rep. That told, if your biceps are genuinely a weak spot of yours, use the alternating style to fully concentrate on your bicep contraction and grow bigger biceps before moving back to the dual form.
5. Don’t forget to curl up to your nose for bigger biceps.
Your biceps fully contract when carrying out not just elbow flexion but shoulder flexion as well. Curl the weight up to shoulder height and beyond to make sure you are fully contracting the long head of the biceps.
As you can see, if you want to get big arms and biceps including with regard to you have to do curls and you have to do them right. Fix your bicep workout by avoiding these 5 big mistakes and then head to http :// athleanx.com to get your complete athletic muscle building system – ATHLEAN-X.
For more bicep workout videos and tips-off on how to get big biceps and sharper peaks, be sure to subscribe to our youtube channel at http :// youtube.com/ user/ jdcav2 4