Many trainers suggest that you should "smash your arms against your sides" to prevent moving your shoulders during the movement unwillingly. I find this to be more of a distraction than actually help out because it does nothing to prevent the forward and backward movement of the upper arm when performing the exercise. Keep in mind that just because the weight moves does not mean the biceps are actually benefiting from the exercise. If you move your back, hips or arms to assist moving the weight when performing a bicep curls exercise, then you are not properly hitting your bicep muscles and can risk an injury.

Have you been told you should be touching the chin with the barbell? The truth is that a full range of motion when performing a barbell bicep curl does not involve the bar touching the chin if performed correctly. The only way it would be possible to touch the chin is through moving the shoulder, which places less effort on the biceps. The correct full range of motion for the barbell bicep exercise is to simply move the elbow so you bring the forearm as close as possible to the biceps and upper arm without any shoulder motion.

What about some trainees suggesting that the EZ curl bars are best for doing curls. Using an EZ curl bar allows you to hold the bar more comfortable, but keep in mind that maintaining a full supination is key to appying a concentrated resistance aimed at the biceps. Typically, EZ curl bars are held in a way that reduces supination by angling the palm inward slightly, which is not the best technique.

If you perform the exercise with good technique the biceps will be adequately stressed throughout the full range of motion when lifting the weight. It’s especially important that beginner and intermediate trainees keep in mind that because the shoulder is being used to stabilize and not move the weight with this exercise, this means the elbow flexors are working independently and you will not be able to lift as much weight compared to exercises where the shoulders are moving the weight. However, there will be a more concentrated resistance directed at the bicep muscles so you will still be getting a great biceps workout.

Whether you are using barbells, EZ curl bars, dumbbells or machines, it’s not the type of bicep curl that really matters, your body doesn’t know how you are applying the resistance, it’s how you perform the exercise that makes the difference. So make every bicep curl count!

David Rodgers regularly publishes new articles on his How to Gain Weight and Build Muscle Blog.