Biceps Training Mistakes Limiting your Development

Biceps Training Mistakes Limiting your Development

If you're asking me which muscle is the most commonly exercised in gym's I'll tell you biceps. And that's why there are the most biceps training mistakes people are doing.

So let me clear the fog for you from the start. If you feel like you've been exercising your biceps regularly and properly for some time now, and it isn't developing - you're at the right place.

It's normal to make mistakes, that's how we learn and improve. But it's not normal to knowingly continuing doing those mistakes even though you're not noticing any gains.

And for that reason today I decided to write an article about the top three most commonly performed biceps training mistakes. It will most certainly help you improve your workout routine, and start seeing those deserved gains.

A picture of a guy flexing his biceps and a text saying biceps training mistakes

These Are The Most Common Biceps Training Mistakes:

This list is based on my personal experience, and of people that I've been noticing in gyms. Fixing a mistake in your workout routine will definitely benefit you in the long-term by bringing gains.

#1 Swinging

Even though simple, this had to be the first mistake in this list. I've seen way too many people doing it.

It maybe does boost your curling strength, but guess what? -Your biceps aren't doing any of that work. By swinging you're putting pressure on the hips and lower back, risking to get them injured.

Please do not try to be a show-off guy by thinking that you're actually working out your biceps by swinging.

What to do instead?

Rack the barbell with an appropriate amount of weight with which you can curl without swinging. You'll get a much better pump in your biceps by performing the barbell curls properly.

Lock both elbows to your torso, and only use the force of your biceps to lift the weight.

#2 Over-training

Over-training? Is this a joke?

No, it's not. This is actually one of the most common biceps training mistakes out there.

The biceps is a very small muscle compared to our quadriceps, back, and even chest. And it can be very easily over-trained. So by pumping as many sets as possible for your biceps, you're actually reversing the process of development.

So what do you do in this situation?

If you're doing this mistake - which is very likely, I'll give you a small piece of advice.

Beginners ( exercising for less than four months ) aren't supposed to do more than 12 sets per day. This could mean doing three exercises with four sets, or four exercises with three sets.

After this period you can gradually increase the number of sets per session. But do not do any more than 20.

#3 Sticking to certain types of variations

Sticking to a workout routine without seeing any gains isn't the right thing to do.

Repeating exactly the same workout routine each session won't bring you gains. To properly develop a solid biceps you'll have to surprise the muscle each workout.

Yes, our biceps are getting bigger by doing curls. But if it isn't working for you, you must try some other variations.

Try doing these instead:

  • Dumbbell Curl.
  • Incline Bench Curl.
  • Scott Curl.
  • One-Arm Cable Curl.
  • Zottman Curl.
  • Hammer Curl.
  • Reverse Curl.
  • Bent-over Barbell Curl.

#4 Not squeezing it

When working out your biceps you only need to be partly thinking about how many reps and the weight you're lifting.

It's way more important for you to be able to curl the weight all the way up until you squeeze the muscle for at least a second. This way you're hitting the muscle fibers much harder compared to the regular swing to win type of exercising.

#5 Performing half repetitions ( Not doing a full range motion )

Why is it important to perform a full range of motion exercises?

First of all, in order for the muscle to grow - both of the biceps heads need to fully extend. This allows the blood to pump up throughout the whole muscle.

Hammer Dumbbell Curls – Hammer Curls with Dumbbells

Hammer Dumbbell Curls – Hammer Curls with Dumbbells

MAIN PURPOSE OF THIS EXERCISE: To strengthen and develop the Forearms and the Biceps in same time.

Hammer Dumbbell Curls Images :

bicep hammer curl with dumbbells, hammer curls, hammer dumbbell curls

Position 1

hammer curl

Position 2

Hammer Dumbbell Curls Instructions:

  • Grab a pair of dumbbells and let them hang at arms length next to your sides with your palms facing your thighs. See picture 1 and Picture 2.
  • Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
  • Pause, then slowly lower the weight back to the starting position.

Hammer Dumbbell Curls Tips :

  • Each time you return to the starting position, completely straighten your arms.
  • If you’re exhausted and feel that you don’t have enough strength to perform the exercise with both hands, you can perform it by one hand at a time.
  • You can perform this exercise in different positions for overall muscle development, standing, seated on a flat bench or using an incline bench.

hammer curls - arnold schwarzenegger

Read and use also the tips about the Standing Dumbbell Curls Exercise.

Related: Standing Dumbbell Curls

Type of Exercise: Isolation

Main – Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells.

See also the GIF Illustration for how to perform this bicep exercise – standing hummer curls with dumbbells.

Written by Daniel Jakov.

hammer curls, biceps exercises for bigger arms