Common Errors When Training Biceps

• NOT CONTRACTING: Many trainees have no idea of the importance of actually contracting (squeezing) their muscles before the movement starts and during the movement. Do not just move the weight from point A to point B! Aim to squeeze the muscles you are targeting while moving the weight.
• NOT CONTRACTING THE TRICEPS:  In order to properly stimulate the biceps, stretching the muscle while in control and under load is imperative for optimal development. By contracting the antagonist muscle (triceps), you fully lengthen the biceps, which greatly enhances the recruitment of the biceps during the movement. This helps ensure more tension, recruitment and ultimately greater development.
• LETTING THE FRONT DELTOID TAKE OVER THE MOVEMENT: To fully stimulate a muscle, we must make sure we are using that muscle. In the context of body development and isolating the muscle as much as possible to elicit growth and development in the areas we want, we must make sure we do not let other muscles take control of the movement which will shift tension away from the muscle we want to fully stimulate. By allowing the elbows to move forward during the bicep curl movement you are moving from the front deltoid, which means the biceps are not having to do all of the work and not being fully stimulated. Keep the upper arm locked down, only allowing the forearm to travel up, connecting with the bicep, to keep all of the tension on the biceps.
NOT VARYING HAND POSITION: Trainees often only focus on performing curls with a supinated (underhand/palms up) grip. This helps isolate the biceps brachii, but there is still the brachialis and brachioradialis. Recruitment of these muscles happens when using a pronated (overhand/palms down) and a semi-supinated (neutral/palms facing each other) grip.