How to Do Bicep Curls Properly: Avoid Mistakes, Get Bigger Biceps


 How to Do Bicep Curls Properly: Avoid Mistakes, Get Bigger Biceps

Bicep curls are a popular exercise for building bigger and stronger biceps. While they may seem simple, there are common mistakes that many people make when performing bicep curls. These mistakes can hinder your progress and prevent you from getting the results you desire. In this article, we will discuss the proper form and technique for bicep curls and highlight the mistakes to avoid. By following these tips, you can maximize the effectiveness of your bicep curls and achieve bigger and stronger biceps.

Mistake #1: Using Momentum and Swinging

One common mistake that people make when performing bicep curls is using momentum and swinging the weights. As you curl the weight up, it may become harder and harder, especially when your elbow is at a 90-degree angle. Many people tend to initiate each rep with a slight swing, making the exercise easier. However, this swing reduces the tension on your biceps and shifts the load to your lower back, which can lead to injury.

To fix this mistake, focus on maintaining strict form throughout the entire range of motion. Avoid swinging or using momentum to lift the weight. Instead, lighten the weight and minimize the amount of swing you use, especially when the reps start to get tough. By doing so, you will place more tension on your biceps and promote better biceps growth.

Mistake #2: Neglecting the Bottom Half of the Curl

Another mistake to avoid is neglecting the bottom half of the curl. Recent studies have shown that performing only the bottom half of the curl can lead to greater biceps growth, particularly in the distal regions of the muscle. In one study, subjects who performed only the bottom half of the curl experienced roughly 2.6 times more biceps growth compared to those who performed the full range of motion.

To fully activate your biceps and promote growth, make sure to extend your arm fully at the bottom position of the curl. This will ensure that your biceps are fully stretched and provide a powerful stimulus for growth. Avoid cutting the range of motion short at the bottom position and focus on maintaining proper form throughout the entire exercise.

Mistake #3: Incorrect Wrist Position

The position of your wrist can significantly impact the activation of your biceps during bicep curls. Many people subconsciously flex their wrists when trying to lift the weight, which can lead to increased forearm involvement and fatigue. This incorrect wrist position can prevent you from effectively targeting your biceps.

To correct this mistake, start by bending your wrist back so that it aligns with your forearm. Maintain this position throughout the curl, ensuring that your forearm and wrist are in a straight line. This will minimize forearm involvement and allow your biceps to activate more effectively. By keeping your wrist aligned with your forearm, you can isolate and target your biceps more effectively during bicep curls.

Mistake #4: Allowing Front Delts to Take Over

When performing bicep curls with weights that are too heavy, it is common for the front delts to start assisting by swinging the elbows forward. While some argue that this shoulder flexion movement is beneficial for bicep activation, research has shown that excessive elbow movement leads to less biceps activation and more front delt activation.

To ensure that your biceps are doing the work, keep your elbows locked and focus on the primary function of the biceps, which is flexing the arm. While a little bit of elbow movement is natural, avoid excessive swinging or forward movement of the elbows. By maintaining strict form and focusing on the biceps, you can maximize biceps activation and promote better biceps growth.

Mistake #5: Lacking Mind-Muscle Connection

One crucial aspect of effective bicep curls is establishing a strong mind-muscle connection. This means consciously focusing on the movement and feeling the biceps working throughout the exercise. Many individuals struggle to feel their biceps working during curls, which can limit the effectiveness of the exercise.

To improve your mind-muscle connection during bicep curls, try the following technique. With your arms by your side, flex your biceps as hard as you can. Then, bring your arm up in front of your face while maintaining the flexed position. You should feel a strong biceps contraction in this position. This exercise can help you develop a better understanding of what a strong biceps contraction feels like.

When performing bicep curls, focus on pulling the weight into your body rather than simply lifting it. Imagine driving your pinkies up towards the ceiling as you curl the weight, emphasizing the supination movement of the biceps. By incorporating these techniques, you can optimize each rep and maximize biceps contraction.


Bicep curls are a fundamental exercise for building bigger and stronger biceps. By avoiding common mistakes such as using momentum, neglecting the bottom half of the curl, maintaining incorrect wrist positions, allowing front delts to take over, and lacking in mind-muscle connection, you can perform bicep curls more effectively and achieve better results. Remember to focus on strict form, minimize swinging, extend your arm fully at the bottom position, align your wrist with your forearm, keep your elbows locked, and establish a strong mind-muscle connection. By incorporating these tips into your bicep curl routine, you can optimize your workouts and achieve the big, powerful biceps you desire.

For more guidance and a comprehensive, science-based program to help you achieve your bicep goals, visit and take the analysis quiz to find the best program for you. Don't forget to subscribe for more informative videos and articles on fitness. Start implementing these tips today and see the difference in your bicep gains!


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