Bad Barbell Curl Form

Using a proper body position can totally change muscle recruitment. Without even knowing it, the first mistake almost everyone makes is tensing their traps. Their shoulders go slightly up and forward before they even start the curling motion.

There are a dozen studies showing that tensing a muscle prior to initiating a movement increases the activation of that muscle. So what happens when you set up with your traps tensed and shoulders slightly forward and up? You naturally tend to use your front delts and traps to do the curl. Sure, your biceps will get some stimulus, but during the first half of the movement they won't receive the stimulation they should be getting.

The same people who are tensing their traps and lifting their shoulders up at the beginning of the movement also tend to lean forward just prior to initiating the curl. Instinctively, they do this to leverage the weight up to take advantage of the fact that the traps and front delts are ready for action. Again, this reduces the loading of the biceps when they're in their most stretched position, which is the most important position to load to maximize growth.

Bad Barbell Curl Form biceps tendonitis
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Sports	Upload TimePublished on 14 Oct 2015

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