Exercising biceps and triceps

Exercising biceps and triceps are the same as exercising any other part of the body.  Make sure you stay hydrated during the entire exercise session, you have planned for the day.  Even though you will be working just your biceps for your biceps exercise it is very possible to become dehydrated.  

Also make sure that you watch your form on all exercises.  Some examples of poor form that are fairly common when working bicep exercises are “throwing your weight up”, performing “cheat” curls, failing to emphasize the “negative” portion of the exercise, and “bouncing.”

Throwing the weight up or performing cheat curls means that you are bending forward and using your back and thighs to heave a dumbbell or barbell up during a curl.  Correct form would mean you would be keeping your back straight and lift the weights slowly and steadily to keep the tension on your biceps while curling.

Failing to emphasize the “negative” portion of the exercise is just allowing the weight to simply fall back into the starting position.  To correctly lower the weight, you need to concentrate on using your biceps to slowly lower the weight while counting “one one-thousand, two one-thousand.”

“Bouncing” at the end of a preacher curl is bouncing your forearms against the bench at the bottom of a preacher curl to achieve the rebound effect that enables you to use more weight.  This technique is dangerous and could result in damage to your biceps tendons.  When performing preacher curls, always lower the weight slowly, come to a full stop at the bottom of the repetition, and slowly squeeze the weight back up.

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