Stop Making These Mistakes if You Want Big Biceps!

These common bicep blunders will put a halt to your muscle gains

Most people in the weight room have a goal of getting bigger and stronger – or at least filling every inch of their shirt sleeves with muscle.

We have all seen the guys who come in week after week without making any real progress in their muscle gains. Odds are, they are making these common mistakes while on their quest for bigger biceps.

Any quick walk around the gym will reveal plenty of people making these mistakes! Don’t be one of them.


Check out the common bicep blunders here:

If you are planning on selling tickets to your own personal “gun-show” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle, most are making vital mistakes preventing this very goal from manifesting.

Here are 6 common biceps training errors.


Leaning back as you curl is not only a great way to injure the lower spine, but to also take needed tension off the biceps. Tension is what makes a muscle grow, so stay upright throughout the range of motion until a perfect rep is no longer possible.

………………… they raise up the elbows/shoulders at the top of a curl, but this simply is not true. All this will accomplish is to bring your anterior delts into the movement, which, once again removes tension from the biceps and lessens the severity of their contraction.

…………………biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.

Image Source: Muscle and Fitness