What is the proper way to hold your arms while training your biceps?
When I work out my biceps I do:
1: 4x15 chin ups (84 kg me)
2: 4x15 barbell curls (30 kg)
3: 4x12 concentration curls (22kg)
4: 4x12 cable preacher curls (62 kg)
My problem is with my forearms ,they hurt badly when I start doing barbell curls but not while I am training but when I am done with each set of 15.
Is this a problem with how I am holding my arms?Am I using the wrong barbell maybe?Or my forearms just cant handle this much weight?
EDIT:
I realized I have this type of pain :https://www.youtube.com/watch?v=CudqmKQIRRA
Do you consider his tips viable to help with my problem?
(3)3 Comments
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One technique mentioned by strength coach Charles Poliquin is to do your curls with wrists extended down and back. It will feel a little weird and you may have to decrease the weight slightly but it ensures that all of the stress is on your elbow flexors. You may be able to extend the set my moving your wrists back to a normal position.
A more general piece of advice would be to make sure that you're doing some reverse curls or other exercise for your wrist extensors, so that you're not developing any imbalance in your forearms.
Use a thumbless grip on the bar if you want to carry on with palms facing up. Point your thumbs down the bar.
Use a Ez-curl bar (curved). This allows your palms to face more inwardly which helps.
Use a reverse grip, just turn your hands over.
Use dumbbells.
Without more specifics on the type of pain you are feeling, it's difficult to say that there is a problem with the way you are holding your arms. However, unless you are twisting them in some peculiar way, I would suggest that due to the total amount of repetitions you are performing, that the pain is normal.
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