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  1. #1
    Registered User tariq2333's Avatar
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    Bicep curls elbow movement

    When performing a bicep curl, I see people who leave their elbows glued to their side and other people bring their elbows up a little as they curl. Which is the best way for bicep growth? Should I pin my elbows to my side the entire time, or bring them forward slightly as I reach the end of the curl?
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    Registered User rexfrommex's Avatar
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    Originally Posted by tariq2333 View Post
    When performing a bicep curl, I see people who leave their elbows glued to their side and other people bring their elbows up a little as they curl. Which is the best way for bicep growth? Should I pin my elbows to my side the entire time, or bring them forward slightly as I reach the end of the curl?
    I keep my elbows in front of my body and learn forwards at a very slight incline so that I can get the full range of motion without using my chest/sides for leverage. I think this is the best as it focuses on strictly the biceps contracting so you can feel it more but im also no expert
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  3. #3
    Kiwi Battler BenMcLeodNZ's Avatar
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    Keep em glued for the first few reps, break down form a little bit towards the end of the set so you get more work in. The logic is very simple, if you limit yourself with overly strict form, your bicep muscles do less metabolic work, so they get less activation. If you're sloppy from the start, you won't get full activation either because you are using the rest of your body to do the work. Biceps love hard work, but the associated joints don't like ****ty work.
    Last edited by BenMcLeodNZ; 12-12-2019 at 03:07 AM.
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  4. #4
    Registered User air2fakie's Avatar
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    If you're curling significant weight and like to squeeze biceps hard at the top of the movement, your elbow will likely come up a little bit - but try to keep them glued to your sides if you can. If you're ending the curl with the weights up by your face instead of under your chin, you're bringing your elbows up too high.
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  5. #5
    Registered User jk202's Avatar
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    You should keep your upper arm perpendicular to the ground for proper elbow alignment
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    Registered User Cybercraw's Avatar
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    For the most part I keep them tuck but they do move for that squeeze at the top. Just dont whip your back or have excess movement otherwise pop goes the Rhomboid heheh.
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