Common Mistakes in Bicep Training

Sometimes the rush, the lack of information, or other factors may lead us to train our biceps incorrectly. It's about strengthening your arm muscles, but it must be done correctly.
Common Mistakes in Bicep Training

Last update: 15 August, 2019

For many people who go to the gym looking to tone their muscles, increase their muscle mass, or lose weight begin with some type of bicep training. It’s one of the most uncomplicated routines to include in any exercise circuit, but that also means that there are mistakes that we must avoid making.

These types of routines allow you to strengthen your upper arms, as long as you do them correctly.

For those who are just starting this exercise, it may seem impossible to make mistakes while performing these apparently simple movements. Yet, so many mistakes are made daily. The consequences of regularly making these mistakes are that you’re dangerously increasing your chances of suffering a severe injury.

The bicep curl: the best exercise for bicep training

This type of bicep exercise is included in virtually all routines; there are different ways that you can execute it. The two most common options are the penny curl, which is performed using a wall for support, and the concentration curl, which is practiced while sitting, with your arms resting on the bench.

It’s essential to lower your arms enough to really make your arms work out when lifting the load. Don’t take too long while doing this movement, nor should your elbows be widely spread apart.

Common mistakes in bicep training

Looking for immediate results

‘Immediacy’ is the first thing to avoid when you’re concentrating on bicep training. Many of those who begin bicep training expect to see results after just three sessions. Patience, discipline, and perseverance are key elements that must always be taken into account for success in the gym.

Bicep training to increase muscle mass


This also occurs when you’re seeking instant results; some athletes focus on looking at their muscles in the mirror every second; perhaps thinking that it might make them grow faster.

In practice, the truth is that when you continuously lower or turn your head to admire yourself in front of the mirror, you’re subjecting your cervical spine to greater tension, the consequence of which may be disc displacement.

The mirrors at the gym are not meant for what most probably think. They’re actually there so that athletes can see if they’re performing the techniques correctly. They’re not a contemplative tool that serves to feed the ego.

Lifting too much weight during bicep training

This is another aspect that goes hand in hand with trying to rush results. It consists in giving greater importance to the quantity and not to the quality of the executions. Similarly, most people forget that muscle growth is a gradual process, which doesn’t depend on magic or any kind of illusion.

For beginners, it’s recommended that you perform four sets of a maximum of six repetitions, no more than three times per week. Those who already have more than four months of regular training and want to increase their pace can execute up to 12 sets of an equal number of repetitions.

If you try to lift more weight than your biceps can bear, you’ll pull a muscle. Also, if you’re trying to lift too much, your body usually compensates by shifting the weight to another area of ​​the body; which in almost all cases ends up being the back. That’s when discomfort that crosses from the cervical spine to the lumbar region appears.

Bad grip

Another error is usually the angle of your grip. This is a mistake that doesn’t only occur when using dumbbells and bars, but also when you’re using mobile grips or pulleys. In any case, the important thing is to stay comfortable, without generating too much tension. You should also avoid moving your wrists during the executions.

If the weight falls on the joints in your hands, it can lead to severe damage. When you’re lifting the load, you must always lift with your biceps.

Not warming up for your bicep training

This is a common mistake, and not just with bicep training, gym enthusiasts will often start any exercise without first preparing their muscles for the work they’re about to perform.

The body is a machine that, and for it to perform at maximum capacity, it needs to be conditioned. The only thing that you’ll get by ignoring the warm-up routines is an injury.

Lifting weights: bicep training

Unhealthy eating habits

There’s no physical routine that offers results if it isn’t combined with adequate nutrition. Your muscles and body, in general, will be unable to respond if they don’t have the necessary nutrients to support the rigorous workout sessions.

Again, an injury may be the only thing you’ll achieve if you’re trying to tone or increase muscle mass on a poor diet. Therefore, it’s essential to follow good eating habits.

In short, bicep training, as simple as it may seem, demands preparation, attention, and proper technique. Thus, you can enjoy better results and avoid injuries that’ll otherwise interrupt your exercise routine indefinitely.

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