Gym beginners and legendary musclemen like Arnold Schwarzenegger share a commonality in performing basic exercises in their workout routines. The same dumbbell curls beginners do are the ones Arnold used, albeit with different weights and more refined techniques.
Basic exercises might seem simple, but small technical details can significantly affect their effectiveness. Beginners, lacking the experience of seasoned bodybuilders, are more prone to these subtle mistakes.
Men’s Health’s Fitness Director, Ebenezer Samuel, C.S.C.S., identifies common form flaws he frequently observes in the gym. Addressing these rookie mistakes can lead to more significant strength and muscle gains.
One common mistake occurs during the incline biceps curl. Many lifters shift their elbows forward during the curl, which reduces the stretch on the biceps, diminishing the exercise’s effectiveness.
Samuel recommends keeping the elbows pointed down and maintaining this position throughout the movement to ensure the biceps are adequately stretched. Additionally, squeezing the shoulder blades together and pushing the chest out helps maintain the correct elbow position, optimizing the exercise’s benefits.
This advice aligns with recent research emphasizing the importance of a full range of motion and muscle stretch for growth.
In the case of dumbbell skull crushers, many people fail to use a full range of motion, stopping short of bringing the dumbbells close to their shoulders.
Samuel advises aiming to touch the shoulders on each rep, taking two to three seconds to lower the weights, and allowing the elbows to travel back slightly at the bottom. This technique enhances the stretch in the triceps, promoting better muscle development.
For biceps curls, a common error is not twisting the palms upwards at the top of each rep, which limits the maximum squeeze on the biceps. To correct this, Samuel suggests starting with palms facing the sides and turning them inward during the curl to end with palms up.
This movement maximizes biceps engagement by incorporating both elbow flexion and forearm rotation, essential for optimal muscle growth. Lastly, during Romanian deadlifts, lifters often rush through reps, missing out on muscle-building tension.
Samuel advises slowing down the movement, taking three seconds to lower the weight, pausing at the bottom, and then explosively lifting the weight, ensuring the hamstrings are effectively targeted.
