Muscular Asian man training with dumbbell

How far should your bicep curl extend? We asked a Certified Personal Trainer.

Bylonghealthyliving.com

Bicep curls are a fundamental exercise in numerous workout routines, yet executing them with the proper range of motion is essential for optimizing their effectiveness and minimizing the risk of injury. So, what is the ideal range of motion for a bicep curl? To provide the most accurate guidance, we consulted with a NSCA Certified Personal Trainer, Eugene Sharapov.

Understanding the Bicep Curl

What is a Bicep Curl? “A bicep curl is an exercise that targets the biceps brachii, the muscle on the front of your upper arm.” This movement involves lifting a weight by bending the elbow, which contracts the biceps.

The Proper Range of Motion

Full Range of Motion: According to Eugene Sharapov NSCA CPT, “the proper bicep curl should involve a full range of motion to maximize muscle engagement and growth”. This means starting with your arms fully extended (elbows straight) and curling the weight until your biceps are fully contracted (elbows bent).

Why It Matters: Engaging in a full range of motion ensures that the entire muscle is worked, leading to better muscle development and strength. Shortening the range of motion can limit the effectiveness of the exercise and may lead to muscle imbalances. “Shortchanging the full range of motion in your bicep curls means shortchanging your own progress and potential”

Scientific Insight: A study published in the Journal of Strength and Conditioning Research evealed that executing exercises with a full range of motion substantially enhances muscle size and strength compared to performing partial range of motion exercises.

Steps for Proper Bicep Curl Execution: An In-Depth Guide

Performing bicep curls with proper form is crucial to maximizing their effectiveness and minimizing the risk of injury. Follow these detailed steps to ensure you’re getting the most out of your bicep curl exercises.

Preparation and Equipment

  • First off, select the right weight: Choose a weight that allows you to perform the exercise with proper form while still challenging your muscles. Beginners should start with lighter weights and gradually increase as strength improves. You should be able to do at least 8 repetitions.

    Dumbbells are the most common equipment for bicep curls, but you can also use a barbell, resistance bands, or a cable machine.

Your Starting Position

  • Stand tall with your feet shoulder-width apart, knees slightly bent, and core engaged. Your shoulders should be back and down, and your chest should be up.
  • Hold a dumbbell in each hand with an underhand grip (palms facing forward). Your arms should be fully extended at your sides, with a slight bend in the elbows to reduce joint strain.

Execution

  • Maintain proper posture and keep your upper arms close to your torso and your elbows stationary throughout the movement. Avoid using your shoulders or back to lift the weight.
  • Slowly curl the weights up towards your shoulders by contracting your biceps. Focus on keeping the movement controlled and smooth. Your forearms should rotate upwards while your elbows remain in place.
  • For FRM continue to curl the weights until your biceps are fully contracted and the dumbbells are at shoulder height. Ensure you achieve a full range of motion by fully contracting your biceps at the top of the movement.

Peak Contraction

  • Squeeze the Biceps: At the top of the curl, pause for a moment and squeeze your biceps. This peak contraction helps to maximize muscle activation and growth.

Lowering the Weight

  • Control the descent, slowly lower the weights back to the starting position, ensuring you maintain control throughout the descent. Avoid letting the weights drop quickly, as this reduces the effectiveness of the exercise and increases the risk of injury.
  • Lower the weights until your arms are fully extended, but do not lock your elbows. This ensures the muscles remain engaged throughout the entire movement.

Breathing

  • Exhale as you curl the weights up and inhale as you lower them back down. Proper breathing helps to stabilize your core and maintain proper form.

Repetitions and Sets

  • Depending on your fitness goals, aim for 3-4 sets of 8-12 repetitions. Adjust the weight as needed to ensure you can complete each set with proper form while feeling challenged.

Common Mistakes to Avoid

  • Swinging the Weights: Avoid using momentum to lift the weights. This reduces the effectiveness of the exercise and increases the risk of injury.
  • Lifting Too Heavy: Using weights that are too heavy can compromise your form and elevate the risk of injury. It’s crucial to choose a weight that allows you to maintain proper technique throughout the exercise. While it’s beneficial to challenge yourself periodically, always prioritize form to ensure safety and effectiveness.
  • Not Using Full Range of Motion! Use FRM please. Ensure you are fully extending and contracting your biceps during each repetition to maximize muscle growth and strength.

Variations and Modifications to Consider

  • Hammer Curls: Perform the curl with your palms facing each other to target different parts of the bicep and forearm muscles.
  • Concentration Curls: Sit on a bench, rest your elbow on your inner thigh, and curl the weight to focus more on the bicep muscle.
  • Resistance Band Curls: Use resistance bands for a different type of resistance, which can be easier on the joints.

Conclusion

Remember, to maximize your workout gains and minimize the risk of injury, ensure your bicep curl extends from full arm extension to full bicep contraction. Maintaining a full range of motion and proper form while avoiding common mistakes allows you to effectively target your biceps and stimulate muscle growth. By incorporating these tips and variations into your routine, you can achieve optimal results and build stronger, more defined biceps.

References

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