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Bicep Curl Rehab

One of the most common arm strengthening moves is the bicep curl. At any given point you can find someone doing bicep curls at the gym. Problem is, that at any given point you can also find someone doing them wrong by cheating. Let's identify a possible cause of the problem and figure out how to fix it...

How to Identify a Cheater: Bending the upper body forward (or backward) at the waist makes the bicep curl a lot easier (and more harmful to your back, mind you) because the swaying allows momentum to do the work when it should be your biceps doing most of the work.

Rehab: Stopping your upper body from swaying forward and backward is the key. To do this, stand against a wall and make sure your back is in contact with the wall throughout the entire movement. You can also try sitting on a bench with a back, but don't push through your legs!

Fit's Tip: If you find that you still want to sway, even when backed up against a wall, then chances are that you're using a weight that is too challenging for you. Lower the dumbbell weight and work on your form.


Join The Conversation
SU3 SU3 10 years
LOL Layla - that is so true though! I see so many of the "beefy mcbeefy" ( :ROTFL: ) guys swaying and bending backwards when trying to lift weights. :OY:
the-clam the-clam 10 years
Also helps if you slow it down and create resistance in both directions, as if something were pushing against your arm. Makes curls a lot more effective even with less weight.
DesignRchic DesignRchic 10 years
Layla, just rip the weight from his hand and say "Lookie her BOY!" :ROTFL: Beefy McBeefy, that was funny!
LaylaCams LaylaCams 10 years
You don't know how many times I've seen people doing them wrong now that you point it out! You just wait, next time I see some big beefy mcbeefy guy doing it wrong *I'll* show him the right way.
lovekailua lovekailua 10 years
i love these cheating posts. I want to make sure i am doing it right and i dont trust people at the gym to try and tell me,...though i usually do curls at home :)
DesignRchic DesignRchic 10 years
Another tip to doing them correctly is keeping your elbow at your side. :)
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