{'Stop Sabotaging Your Biceps: Fixing Rod & Preacher Curl Mistakes'}

Table of Content 

1 Disclaimer 

2 Introduction 

3 Part 1 

  3.1 Explanation 

4 Part 2

 4.1 Explanation

5 Conclusion 

Disclaimer 

The content posted on the CheckYourPose website is only for the educational purpose . We do not advice to do it alone if u don't know that u are doing it correctly . We are sure that the all the content is true and do not volatile the privacy policy of the GOOGLE . All the words written in the article are not plagiarized , they are written with proper research and with there own intelligence . Before doing the exercise we recommend to consult it from your trainer . If any injury incurred CheckyourPose will not be responsible for this . 

Introduction 

Biceps are the very Favorite exercise for exercise because it is the most visible muscle of our body . And everybody love to gain there biceps . But there are some conman mistakes that they are not able recognize while doing the biceps due to which there efficiency and effectiveness could reach to the fullest . Today in this article we are going discussing those mistake with two exercise that people do while doing there biceps . This article has two parts during whole session  . Part 1 discuss about the ROD CURL and part 2 discuss about the RICHER CURL . These are the exercise that are done with the rod but there is some conman mistake in it . So lets start !!!!!

Part 1 : Avoiding the Common Pitfalls

Rod Curl and Preacher curl are the most common exercise that is being done .

Explanation

•  Excessive arm movement :      Conman mistake what people do is that  in Rod curl they pull the rod to high perpendicular to the floor which results in less tension on there biceps . Plus there grip also get loose . 

• Incorrect Elbow Position :   There elbow movement is also not straight due to which they feel pain on there forearms and there wrist to when they pull with there half line of there hand . Similarly in preacher curl an EZ bar is used while lifting the the rod in the sitting position because this do not encumbrance pain on the wrist . 

• Narrower Grip on the pad :    But what people make mistake here is that they hold the rod to closely due to which they can't lift the weight properly specially when the diameter of the bar is thick . There wrist could have pain and there elbow also move along with there movement of the rod .  

• Lack of Muscle mind connection :  It is very important to focus on the muscle that a person is targeting but sometimes it happens that person just go through the muscle movement actively . This looses connection between mind and targeted muscle. Because all the body are connected through mind so it is very important to build a connection between mind and the muscle that is being targeted . 

 As u can see in the image above the person holding the rod , his elbow move alongside when he pull the rod . The effect of this is that it will not only have little tension on your biceps also it will cause on your pain near to your elbow points . 

Part 2 : Correct Method 

Now the correct way of this exercise is being discussed . The way is being done gives u best results for your biceps and u will automatically feels the tension and connection of your muscle being contracted while lifting to your brain . 

Explanation

• While the Rod your elbow should be straight perpendicular to the floor . To check if u are in straight position stand side by the mirror u will get to know that weather  your elbow is straight or not . 
• Keep the elbow trucked in close to your body through out the movement . They should act as a anchors, while your forearms rotate . 
• When u lift your rod should be 20 - 30 degree from perpendicular . This will equally distribute the weight and u will the tension on your biceps . 
• During Preacher curl hold the grip to the first dip of your rod as shown in the picture above . The risk injury of wrist is reduced . 
• Hold the the barbel Wide with a should-width grip which is ideal for maximizing bicep activation while maintaining good shoulder stability .  
• Through out the exercise visualize your biceps contraction and feel the tension of the muscle .
• Choose your weight that allows you to maintain proper form though the entire set of repetitions .

Beyond the basics : Maximizing your biceps workout 

While Proper form is essential here are some additional tips to optimize your biceps workout . 
1. Warm-Up : Before performing any biceps exercise , perform a light cardio war-up followed by  dynamic stretches to prepare your muscle for the workout . 
2.Mind the Tempo : Focus on slow and controlled movement during both the lifting and lowering phases of the exercise . 
3. Maintain Tension : Keep the constant tension on your biceps through out the time . 

Conclusion 

 

To conclude in this article we have discussed the wrong and the write way for Rod curl and Preacher curl . The difference between the Rod Curl and Preacher Curl . What are the comman mistakes between the them . What can be done to improve these mistakes and the end how to achieve the effective results. 

Is preacher curls better than standing curls?

These both exercise target the same muscle . But Preacher curl targets the inner biceps due to which it is more effective and and harder than standing curl . It also achieve the elbow stabilization of your arms and put more tension on your biceps . 

Is a straight bar good for biceps?

Since the straight bar are easier to lift , one can easily increase the weights to increase the strength of the muscle . It also helps in activating the biceps Barchii . 

Thank you