Bigger biceps
Bigger biceps are the dream of many men, but it can be hard to put in the work to get there. If you really want to have bigger biceps, it’s essential to avoid these five common mistakes that prevent people from seeing results. For your best chance at success, always follow these tips!
1) Common Mistake: Assuming all Bicep Exercises Are Equal
When we think of exercises for the arms, one of the most common thoughts is that all bicep exercises are equal. This is not true! There are many different types of curls, and they target different areas of the muscle. The type of curl will make a big difference in how big your arms grow, so be mindful about which type of curl you do.
The first mistake people make is just doing straight bar curls. That exercise only targets the front of your arm. You want to include at least one exercise each targeting the outer and inner parts of your bicep muscles. Good choices would be Hammer Curls (outer) or Close Grip Bench Presses (inner). These two exercises should replace any straight bar curls you were planning on doing this week.
2) Flexing your wrist on the biceps curl
You might not be flexing your wrist on the bicep curl. The function of the inside forearm is to keep your hand and forearm in a neutral position so that the bicep can do its job. This is why it’s important to maintain a straight arm with your palm facing inward, because if you flex your wrist, it will make it difficult for the bicep curl motion to take place.
3) Common Mistake: Poor Form
One of the most common mistakes many people make is that they use poor form while lifting weights. It can seem as if more weight equals more muscle but this isn’t always true. If your form is off, you won’t be able to perform the exercise correctly and will be using less weight which means less benefit for your muscles. There are many variations of each exercise so it’s important to ask for guidance from a trainer or other knowledgeable person before performing any new exercises.
4) Cutting down the range of motion
One of the most common mistakes people make is cutting down their range of motion. This is a major mistake because it limits how much weight can be lifted and restricts the muscles from fully working. Cutting down on range of motion will also lead to muscle imbalances, which can create joint problems in the future.
Two really interesting studies have found that participant experience more muscle growth if they increase their range of motion rather than cutting it down. The study consisted of two groups: one group increased their range of motion and the other group cut back on it.
5) Forgetting about mind-muscle connection
The mind muscle connection is an important factor to consider if you want to make your biceps grow. If you struggle to feel your biceps even with proper form, try this out.
-Start by flexing your abs and standing up tall with a normal posture.
-Hold a set of dumbbells in each hand at arms length away from your body and raise them straight up so that the weights are close to touching at the top. Make sure not to lock your elbows or slouch as you do this.
-Breathe in deeply and hold it for 2 seconds before slowly exhaling while simultaneously curling the dumbbells towards your shoulders until they touch.
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