Bicep Curl                                                                           

This exercise is often performed with poor form. Whenever you perform this exercise incorrectly (and the majority of exercises incorrectly for that matter) you have taken the bicep out of the lift and enable other areas of the body to assist pull. This is clearly not ideal because to ensure that the bicep develop it should be engaged directly and also as intensely as is achievable. Mistakes commonly made here are swinging your body and using momentum to assist in the lift, in addition to moving the elbows while curling.

To execute the barbell bicep curl correctly the shoulders really need to be pulled back, the elbows should be tight against the sides of the body and you should lift the weight using just the biceps. Once you allow the elbows to come away from the body you are changing the angle of your lift with your biceps and even more importantly you really are most probably allowing your body to swing when you lift.Whenever you swing the weight you’ll be making use of momentum of the swing to assist you lift the weight rather then just pulling with the bicep. To correct this use less weight. You need to be in control of the bar at all times. You should be able to slowly lift the weight up, and slowly lower it back down. If ever you cannot hold the weight at any one point within the range of motion odds are it actually is to heavy for you to be able to lift properly. Remember, the elbows stay by your sides, if they are locked there, you will have a harder time swinging. A very simple solution to this problem would be to make use of the preacher. A preacher curl is a lot more difficult to cheat on and does a tremendous job of isolating the biceps.