Hi there, just about to go train my biceps so i'm hoping for a quick reply. I usually use http://www.exrx.net to find out how to execute my exercises, however how to execute a bicep curl seems to be unclear to me as exrx say to start with your palms facing your sides and then twist as it's being raised ending up with palms facing chest. It is also mentioned that forarms should end vertical.

I've just watched a few videos and they all say not to put the twist in the curl and not to raise the dumbbell above shoulder height, hence now allowing the forarm to become vertical. Can anyone clear this up for me please?

Ross

Hi Ross,
Just straight curl the weight up with your elbows down by your sides and raise until your palms are infront of your shoulders.
Don't go too heavy stick to good form and squeeze your biceps at the top of the movement..... don't overtrain them(they are only a small muscle group ) as they get trained when you are training your back.

Hope this helps

I was contracting the muscle really intensly throughout the movement (as if i was tensing the muscle without a weight to show it off, not that there's anything there!) and then gave an extra squeeze at the top of the movement.

Does that sound right? I'm new to weight lifting and previously i was making a really strong contraction to get the dumbbell moving upward and then just letting momentum carry it to the top (obviously that was wrong).

Only reason i ask is because my biceps are aching today (which i've never had before) i assume it's the good type of ache, just want to make sure the intense contraction throughout the movement was correct. Thanks

Ross