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Which Biceps Curl is Best For Your Biceps (IT MATTERS)

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Rating: 4.0; Vote: 1

Biceps curls are a staple of getting bigger biceps. That said, not all curls are right for all people. In fact, some biceps curls could be doing you more harm than good depending on whether or not you have a particular injury or weakness. In this video, I show you how to determine the best biceps curl for you to help you build big arms without further injuring yourself. It is not uncommon for people to struggle with curls. In fact, some don-t even really feel them in their biceps at all. This is someone I call a non-responder and I did a complete video on how to overcome this and get more from your bicep workouts. What we are talking about here is being limited by issues in the wrist, elbow, shoulders or core. The wrist is one of the most common sites of pain and discomfort when doing barbell curls. This can come from the locked position of the wrist and can create pain that is felt down the inside of the wrist most commonly. There are a few things that can be done to alleviate this. First, you can use less weight on the barbell curl which will prevent the torque on the wrist that can be causing the pain. The next thing you can do is switch up the type of bar you are using for the curls. An EZ Curl bar is made to put your wrist in a more natural position which should take the twisting force off of them and help you to curl more pain free. The elbow is another site of common pain when doing curls. Here, the discomfort is felt mostly on the inside of the elbow, something called golfer-s elbow. This can be really hard to work around but if you understand what is causing it, you can. An over reliance on the forearm wrist flexors to overcome a weakened bicep is the leading cause of medial elbow pain. You can take the forearms out of the lift however by bending the wrists back and keeping them this way throughout the exercise. This applies to chin ups as much as it does barbell curls. The added benefit here is that you will also intensify the strength of the contraction on the biceps. The shoulder can be a real trouble spot for certain types of biceps curls. When doing an incline dumbbell curl for instance, your arm is kept at your side and in extension at the shoulder. This places a stretch on the tendons of the biceps that attach around the shoulder joint and within the joint near the labrum. The position alone without any extra weight can be enough to make this a bad biceps curl variation for you. Instead, opt for things like spider curls and preacher curls which place your arm in front of your body. Finally, a weakened core can make certain curls more painful for your back. If you find it much harder to lift two dumbbells at the same time rather than doing them in alternating fashion, you may have a weak core. Even though the lift is the same on each bicep, the total load that must be stabilized by your core is doubled in the case of the simultaneous lift. This can be worked around by doing them one arm at a time. Tips like this help you to get more out of your biceps training. If you want to get more out of your entire workout routine and not just with your arms, then head to and get the official training program used by today-s top professional athletes. The ATHLEAN-X Training System will get you training like a pro athlete so you can look like a pro athlete
Date: 2022-04-22

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Comments and reviews: 10

A_Common_Man
Hi Jeff,
Few years back I had inguinal hernia and got repaired. I would like to workout to improve my fitness level, gain weight and be in good shape.
Request your advice on the below points.
1. What kind of exercises to be done that can strengthen the area near groin which can prevent the ocurance of hernia especially related to weight lifting.
2. What kind of exercises have the risk of causing hernia. Knowledge of this will help to avoid those excercises.
3. What abs workout can be done without the hernia risk.
It would be great if you can post a video in this regard so others can also be benefited.
Thanks.
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Curtis
I am a novice. Yesterday I tried variations on dumbbell hammer curls, substituting simultaneous lifts in both hands with, 1) alternating lifts one at a time in each hand and 2) simultaneous alternating lifts/extensions of both hands (one up at the same times as one down. I liked this third option because it forced me to lock in my core better, and it slowed the opposition hand's curl extension to match the curl hand's lift. No, you can't truly focus all of your attention on both at the same time, but you can feel both at the same time. Observations/comments are welcome.
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Trek
I just saved my shoulder by watching this video. Actually I think this is the second time Jeff's advice fixed a problem for me. When someone is still in the first year of training like me, any injury or pain, even a slight one, makes you stop - smart move, to avoid further damage. But it also makes you feel lost because you don't know how to proceed, as you know from experience that if you do the same exercises chances are 50/50 the problem will return. Better to play it safe, and with these videos we can.
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Hector
I have that forearm pain close to the ulna bone which Jeff talks about. I have tried to explain it to my doctor but she just says -apply ice and rest-. For whole 2 years the pain hasn't gone away. Despite it seems to be a common injury, it's the first time I hear somebody describing exactly my forearm pain. It makes sense for me the cause of the problem (weak biceps) and I'll work around it. I've also read that weak scapular strength may be involved as well.
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Lovetocreate
God has used you greatly for me, Jeff. I asked God for the right information to help me in the gym, if He would give it, I'd do it. The last year and half He has used you tremendously for my programming and my body has changed. Thanks for what you do and making gym life better and life better. May His favor be upon you and a thousand generations, your family and your children and their children. Amen.
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bigrich42
Jeff great video as always. my problems is I have shoulder wrist and elbow pain. I still power through but get little results bi' or tri's not sure what to do.
It's all because of my clavicle been bent. Which pulls shoulder out of socket causing bicep tenden pain down into my upper forearm and wrist
Any suggestions.
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Steven
-5: 30 damn Jeff you are too good. I need to stop doing that because mguess what? I get shoulder pain in my left side on occasion. There is a trip to the doctor saved. While I am here can i request a video on how to boost testosterone ie avoiding stimulants? Many thanks again for a brilliant video.
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Modhu
although I'm you fan & follower, I like one thing about your videos; your elaboration is not helpful for BIGINNERS and for those ppl who understand ENGLISH BETTER! Whatever, you doing a great job, but I'm requesting for a synopsys end of every videos. Thanks allot!
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Ludwig
So whats a good wight for arms using dumbells i usaully used 20pnds that got me to my biggest ive bin should i get 30s or which. In jail i used 20 30 40 50 and seemed to gain mass quicklly which should buy also should i start 20 or go to 30s cast i was using 20
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Rulob
Gj with all your videos, im a gym noob, recovering from an aquiles tendon surgery. This video in particular made me think twice about what to do next time I hit the biceps, as i broke my left arm 2 times and its giving me pain in the wrist when i try to push.
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