Introduction:
As a man, the Bicep curl is one of our favourite exercises, but many of us can’t perform it properly. So as a result we are unable to achieve the result we want and get depressed
So Don’t worry I am here to help you and give you the best solution. Through today’s blog, I will show you how we can perform Bicep Curl better.
As a coach, I heard about elbow joint pain during this moment, but nobody wanted to find the ‘why’. As a result, they went to an orthopaedic and physiotherapist, and they suggested they stop exercising. But wait, what if I tell you that you don’t need to stop exercising and lose your gains? Yes, you were right. What if we perform this bicep curl exercise in a way that leads to zero injury?
So for this, we need to make some scientific adjustments. Hey, you don’t want to know why your joints hurt? It’s because of the different carrying angles. Everybody has a different carrying angle.
In the above picture, you can see the images of different carrying angles. So, as an example, if you are performing a barbell bicep curl and belong to the number 3. Carrying angle.
So, in this case, the plane of motion of the external force is not aligned with the plane of motion of the elbow joint, so as a result, your elbow joint feels greater joint reaction force, which, in the long term, results in elbow joint pain.
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How to Perform Bicep Curl for a Better Hypertrophy?
So the solution is to perform a single-arm dumbbell bicep curl instead of a barbell curl and just bend the side in which you are holding the dumbbell so as a result the plane of motion will be aligned with each other and your elbow does not feel too much joint reaction force and so your elbow joint does not get hurt.
In the above video, you can see that I am performing the exercise in a controlled manner, which means my moment throughout every single rep is slow(both concentric and eccentric) and my arm is steady during the moment.
So whenever you are performing the Bicep curl exercise, your moment should be slow and controlled so you can feel more external force. As a result, your muscles need to produce more internal force by recruiting more muscle fibres, which results in better hypertrophy.
Conclusion:
So, I hope you understand how to safely perform the Bicep curl exercises as well as get the best outcome. So perform this dumbbell bicep curl variation and make solid arms.