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Bicep Curls: Wrong & Right Way

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Is it Possible to Do Bicep Curls Wrong?

A cute top makes bicep curls easier

A bicep curl seems to be one of the simplest, most straightforward exercises around. It’s a single-joint move at the elbow. And yet it’s actually possible to do it incorrectly. How can it be wrong when it feels so right? And the answer is…

  • Bending Wrists
  • Having Poor Posture
  • Wedging Elbows into Body
  • Keeping Elbows at 90 degrees instead of lengthening during Eccentric Phase
  • Holding Breath
  • Using Shoulders to Stabilize instead of Core



Kymberly: Wonder what’s “eccentric” (besides Alexandra and her “magical” inner thighs? – Watch the video to know what I’m referring to)? The phase when you lengthen a muscle under tension. In this case, when you lower the free weights you are in the eccentric phase as the biceps are still the primary mover decelerating against gravity as the weights pull down. I plan to enter the eccentric phase altogether when I’m older and really live it up!

As for the right way to do biceps curls: Hold all joints stable and still except the elbow joint. And by all joints, that includes your spine!

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About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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4 Responses to Bicep Curls: Wrong & Right Way

  1. Tamara August 16, 2012 at 2:32 pm #

    I hate watching people do biceps curls with poor form. Choose the right weight, people!
    And the term ‘eccentric’ still makes me giggle; coincidence that Alexandra got to start…

    Where’d you get your top A? It is cute!
    Tamara recently posted..5 healthy emergency snacks: no refrigeration requiredMy Profile

    • AlexandraFunFit August 16, 2012 at 8:32 pm #

      Well, I had to do the wrong way since you were so bummed that I “always” do the right way version! My cute top is from Ann Taylor! Yes, I like the word “eccentric” too. Makes me want to blow bubbles!
      AlexandraFunFit recently posted..5 Phrases to Think and Train Like an OlympianMy Profile

  2. Tara Burner August 17, 2012 at 4:53 pm #

    magical inner thighs! LOL
    love it!
    Tara Burner recently posted..Tees For Change – Sunsé Apparel Review & GiveawayMy Profile

  3. Mary @ Fit and Fed August 20, 2012 at 12:23 am #

    Good demo, there sure are a lot of wrong ways to make it easy. And holding your breath– I have to watch that in skating, too. It’s so easy to hold your breath when you’re doing something really hard. Kind of an unconscious attempt to stabilize more by holding everything in. Not breathing doesn’t really work too well with a lot of athletic effort, though.
    Mary @ Fit and Fed recently posted..Summer Skating and Learning the LutzMy Profile

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