Weightlifting question - bicep curl?!
Question: I do an 'express workout' designed by my health club, that involves about 10 weight machines.
I've been doing this M-W-F for about 4-5 weeks, and each visit I'm able to increase my levels steadily on every machine, EXCEPT the bicep curl ! I'm stuck !
I'm wondering if the problem is my method - I'm pulling back in my curl all the way until my knuckles almost touch my biceps. The first part of the stroke does get easier each visit, but when I do it like this, curling a the way back for 15 reps, it takes 100% effort -
Do I not need to go back so far, or am I just impatient ?
Please, serious responses only . . . .
Answers: I do an 'express workout' designed by my health club, that involves about 10 weight machines.
I've been doing this M-W-F for about 4-5 weeks, and each visit I'm able to increase my levels steadily on every machine, EXCEPT the bicep curl ! I'm stuck !
I'm wondering if the problem is my method - I'm pulling back in my curl all the way until my knuckles almost touch my biceps. The first part of the stroke does get easier each visit, but when I do it like this, curling a the way back for 15 reps, it takes 100% effort -
Do I not need to go back so far, or am I just impatient ?
Please, serious responses only . . . .
Here's what I know. The "express" routine or "speed circuit" taxes your energy as you are doing max lifting at a quick pace, if that is what you are doing. Anyway, the bicep curl actually requires a lot of energy and patience with proper stance and stature, etc. I had found from experience that the bicep curl took longer for me to increase in adding weight compared to the other exercises. I think that because the nature of the bicep curl itself, and the energy you are already expending with the other exercises are simply making you a bit fatigued. I would just continue with your current routine, and realize it will be a bit later before you can add additional weight due to the reasons I just mentioned. Good luck, even if my advice isn't accurate.
My initial thought is to ask if you are arching your back at the top of the curl and using more back muscles or pressing your feet harder against the floor as you curl. Bicep curls are one of the easiest workouts to "cheat" on by using your back and legs to help pull the weight.
keep in mind that the last bit of that motion is the weakest portion of the bicep's range of motion. It will naturally be harder at the very end of the curl as the body has lost most of its mechanical advantage which was created by the biceps and other muscles pulling on the bones of the forearm, thus forcing you to use brute strength to go those last few degrees. you may also feel a tendency to lift the arms from the shoulder joint when completing the curl as the proximal poriton of the muscle bely (which normally would assist in moving the shoulder) kicks in.
hi mate i'm no expert put maybe go from flat arm to 90 degrees and back to flat and so on does that slowly and don't rush hope this helps
tom (14)