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  1. #1
    -**IronMind**- TKD's Avatar
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    Question Correct bicep curl form

    I have read a few posts concerning bicep curls here stating that the elbow shouldn't come up more than 2-3 inches.


    How many of you agree with this?

    Does this apply to all types of bicep curl?

    I have been told that I should left the elbow until the elbow almost points forward!

    Maybe I've been doing them wrong
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  2. #2
    Banned hyp3r3xt3nsion's Avatar
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  3. #3
    no more late fees ViolatorJF's Avatar
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    Re: Correct bicep curl form

    Originally posted by TKD
    I have read a few posts concerning bicep curls here stating that the elbow shouldn't come up more than 2-3 inches.


    How many of you agree with this?

    Does this apply to all types of bicep curl?

    I have been told that I should left the elbow until the elbow almost points forward!

    Maybe I've been doing them wrong
    Definitely don't bring your elbows up to point forward! You'll knock yourself out Personally I prefer good form when dong curls. I like to act as if my elbows are attached to my sides and can hardly move at all. This way you can come all the way down and all the way up. If you allow yourself to swing your elbows up, then lots of people take a rest at the top of their curl. It's better to keep constant tension on the biceps. But, then again, some people enjoy doing 'power curls' where you tend to user more back and swing the elbows a little. It allows for more weight, but I personally don't care for that.
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  4. #4
    Uber Looser Hari K.'s Avatar
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    standing in a neutral position you curl you arm up using bicep contraction to start the movement. Elbow should not move. Everyone telling you that it should is cheating and risking injury.

    Your body should remain in the neutral position as you lift. Keep the abs tight to keep the core stable.

    If your elbows move at all it is due to natural range of motion and shouldn't be anymore than an inch or so.
    Hari K.
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  5. #5
    Bulking Qu4rk's Avatar
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    Originally posted by hyp3r3xt3nsion
    http://www.bodybuilding.com/fun/toddcurl.mpg
    Wow! I've been doing my curls totally wrong. My form has been awful. Are there more mpgs like that, that show proper form?

    I've seen many that show you how to do an exercise, but not how to have proper form. I'll use this for my bicep workout in a couple of days.

    Thx
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  6. #6
    Banned hyp3r3xt3nsion's Avatar
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    Originally posted by Qu4rk
    Wow! I've been doing my curls totally wrong. My form has been awful. Are there more mpgs like that, that show proper form?

    I've seen many that show you how to do an exercise, but not how to have proper form. I'll use this for my bicep workout in a couple of days.

    Thx
    don't worry, most people in the gym have no clue what proper form even looks like; so now you're ages ahead of most
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  7. #7
    no more late fees ViolatorJF's Avatar
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    Yea...using proper form usually requires less weight, but it feels wayyy better than throwing up 10lbs more in some sloppy-ass form.
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  8. #8
    Uber Looser Hari K.'s Avatar
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    Originally posted by ViolatorJF
    Yea...using proper form usually requires less weight, but it feels wayyy better than throwing up 10lbs more in some sloppy-ass form.
    but I look so cool doing it.


    Hari K.
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  9. #9
    Bulking Qu4rk's Avatar
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    Originally posted by hyp3r3xt3nsion
    don't worry, most people in the gym have no clue what proper form even looks like; so now you're ages ahead of most
    Hyp3r, was that mpeg like an only one. Seriously, I need that for like all the exercises in my workout. Since arm's is the thread, here is my arms exercies:

    EZ BB curls
    Hammer curls (never done these, next workout will be a first)
    Low Incline (<=30) DB curls (never done these either)

    Better, yet are there any good threads on form for other exercises & body parts.
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  10. #10
    Under Construction unity's Avatar
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    keeping your elbows still for curls and doing them properly is awesome. you can literally blast your bis sooooo much better than your buddy moving his elbows so much. get your friend to try it out. he will probably have to drop the weight so much he will hate it and be in denial and end up swinging again
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  11. #11
    -**IronMind**- TKD's Avatar
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    Wink

    What about sitting incline db curls for the long head should these also be done the same with no elbow movement?

    I haven't actually been swinging the weights.I always use a fairly controlled action throughout.
    My instructor told me that the elbow should lift at the end of the movement!
    I guess he was wrong again


    Have you got anymore of those video files Hyp3?
    I think proper form mean everything, so it would be nice to see more of those Where did you get them from?

    So what about those incline db curls then.........
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  12. #12
    Bulking Qu4rk's Avatar
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    Originally posted by TKD
    What about sitting incline db curls for the long head should these also be done the same with no elbow movement?

    I haven't actually been swinging the weights.I always use a fairly controlled action throughout.
    My instructor told me that the elbow should lift at the end of the movement!
    I guess he was wrong again


    Have you got anymore of those video files Hyp3?
    I think proper form mean everything, so it would be nice to see more of those Where did you get them from?

    So what about those incline db curls then.........
    Was that clip not awesome or what?

    I don't know how to do incline DB's or hammers, properly at least.
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  13. #13
    Bulking Qu4rk's Avatar
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    Found it.

    Originally posted by Hari K.
    Your arm should remain straight through the whole movement. Bending should happen at the elbow and should be initiated by a contraction in the bicep.

    Swinging the weight up, doing a partial rep (not going down all the way), or leaning your upper body forward or back is cheating.

    The bicep muscle has an insertion angle of 30%. If you can measure a torso lean of 30% to the left or the right when you do your rep you can lean that way. Most people avoid doing this because it's hard to judge the right distance and over estimating the angle can accually put the delt into more use.

    www.bodybuilding.com/fun/toddo.htm

    Has some good movies on how to use proper form.
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  14. #14
    Registered User FarEastBeast's Avatar
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    Definitely keep your elbows and shoulders still, but moving your elbows a little forward before you start can have some benefits. One is that it can keep you from resting the bar on your thighs after each rep, thus taking the tension off the muscles. I'll let Gunter Schlierkamp explain the second point, this is from the June 2004 Flex, "Charles [Glass] wants me to keep my elbows a little forward, so my arms are in front of my body. That way you avoid swinging the bar. I don't focus on the weight. I focus only on keeping strict form and moving just my forearms. Strict barbell curls like that really make you feel the burn. The heat in my bis can be incredible by the time I finish a set."
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  15. #15
    Banned hyp3r3xt3nsion's Avatar
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    Originally posted by TKD
    What about sitting incline db curls for the long head should these also be done the same with no elbow movement?

    I haven't actually been swinging the weights.I always use a fairly controlled action throughout.
    My instructor told me that the elbow should lift at the end of the movement!
    I guess he was wrong again


    Have you got anymore of those video files Hyp3?
    I think proper form mean everything, so it would be nice to see more of those Where did you get them from?

    So what about those incline db curls then.........
    on incline you want to imagine elbows are fixed at some point on the ground and don't deviate from it (i.e., moving forward and up and away and whatnot).
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  16. #16
    Bulking Qu4rk's Avatar
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    Just put that to use on my arms workout today.

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  17. #17
    -**IronMind**- TKD's Avatar
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    Thanks guys for the help again - most helpfull.
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  18. #18
    Banned hyp3r3xt3nsion's Avatar
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    Originally posted by TKD
    Thanks guys for the help again - most helpfull.
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