Perfect bicep curl form?

[looks>books]

Most effective and efficient form and type of lift (for aesthetics ofc and size)

 

[edodalic29]

There is a specific form for each workout, the holy grail for biceps are standing barbell curls , rope and or cable curls and make sure your elbows are behind your shoulder squeezing at the top of every rep

 

[RealNinja]

For barbell curls, straight barbell is better for biceps since your grip is fully supinated (palms up.) EZ bar activates more brachialis/brachioradialis. Always use a straight bar if possible, if it hurts your wrist then EZ bar is fine. I prefer dumbbells.

When you curl, all parts of your body should be completely still aside from your arms. No using your waist to swing the bar up or throwing it up with your shoulders. Keep elbows still and pinned to your sides. Elbows should also be slightly forward, near the front of your body. You can even bend forward when barbell curling to let your arms hang in front of you. With dumbbells, seated/incline/spider curls are nice because you can’t cheat with momentum.

Control the eccentric and bring the bar/DB down slowly, letting your bicep stretch out. With dumbbell curls, supinate (turn your palm up) at the very bottom of the movement, if you do it halfway through you won’t be using as much bicep.

 

[RealNinja]

There is a specific form for each workout, the holy grail for biceps are standing barbell curls , rope and or cable curls and make sure your elbows are behind your shoulder squeezing at the top of every rep

With cable curls, it is ok for your elbows to drift up slightly at the very top of the movement. Sometimes this is the only way to get the full contraction. If you have a shorter bicep insertion you may need to bring your forearm further up to get the full squeeze.

 

[edodalic29]

With cable curls, it is ok for your elbows to drift up slightly at the very top of the movement. Sometimes this is the only way to get the full contraction. If you have a shorter bicep insertion you may need to bring your forearm further up to get the full squeeze.

Yes i do that as well you can cheat as long you are going to failure and hold on the eccentric you’ll be golden

 

[RealNinja]

Yes i do that as well you can cheat as long you are going to failure and hold on the eccentric you’ll be golden

Pump on cable curls is crazy, rope hammer curls are goated

 

[gooner888]

Lift weight up put weight down

 

[Clavicular]

There is a specific form for each workout, the holy grail for biceps are standing barbell curls , rope and or cable curls and make sure your elbows are behind your shoulder squeezing at the top of every rep

 

[TheMilkMan]

Engage your core so it's an isolation exercise, no thrusting your hips or bouncing to help lift the weight (no momentum). The only thing that should be moving is your arms.