Tip How to Fix All Your Biceps Problems Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip How to Fix All Your Biceps Problems Here' s what to do if your curls aren' t cutting it by Tom MacCormick October 31, 2019February 1, 2022 Tags Training Most guys struggle to build their biceps. This is usually because... They have crappy form. They lack stability. They're ignoring one of the functions of the biceps. Swinging the weights, leaning back, doing half-reps, and letting the shoulders take over are all common issues. Training like this might boost your ego, but it won't build your biceps. The best solution is to create a stable base by strengthening your lower and mid-traps, rear delts, and rotator cuffs so that you're placing tension on the biceps and making them work to overcome the weight. Want a more immediate fix? Artificially create a position of stability during your curls. Take a look: You can see that I'm getting support from the leg pads of a lat pulldown machine. This will allow you to drive your triceps back into the pad and create a very stable platform to train the biceps. It also makes it harder to cheat your reps. Another problem solved. This all adds up to more tension going where you want it – the biceps. More tension equals more growth. You already know the biceps bend the elbow. But they also supinate the wrist. Taking an offset grip will cause the weight to shift to one side. Place the thumb-side of your hand up against the end plate of the dumbbell. This means if the dumbbell is pulling you into pronation, your supinators (including the biceps) have to work hard to keep the dumbbell level. You end up working both elbow flexion and supination. This increases the activation of the biceps during each rep. By making these small tweaks, every rep will stimulate the biceps more than the regular, sloppy curls you see in gyms all over the world. Work to develop strength in this exercise and your biceps will grow way more than they were when you were "curling" the 60s. Oh, and if you ever progress to using the 60s for reps on offset supported curls, your arms will be colossal! Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Burn 450% More Calories Without Cardio Five ways to burn fat that beat the crap out of cardio. The secret? How you perform the last set of a weight lifting exercise can lead to dramatic fat loss without losing any muscle. Bodybuilding, Fat Loss Training, Training Nate Palmer June 24 Training Tip Do Some Wogging and Wunning Get ripped without losing muscle mass. Here's how. Metcon, Tips, Training TC Luoma January 28 Training Tip The Best Lower-Body Primer Turn on your central nervous system before lifting to unlock your strength potential and prevent injuries. Here's how. Bodybuilding, Exercise Coaching, Powerlifting & Strength, Tips Dr John Rusin May 6 Videos Tip Scapular Wall Slides Free up your stiff shoulders and activate your lower traps with this drill. Exercise Coaching, Mobility, Shoulders, Tips Akash Vaghela November 10