This Is the Biggest Mistake Stopping Your Biceps from Growing – and How to Fix It

Building big biceps is a lot harder than it looks. And it's often not down to limited volume or a lack of weight – more often, it's because you're not placing enough stimulus on the working muscle.

For trainer Paul Sklar, stalled bicep growth usually comes down to execution. Instead of swinging the weights using momentum, he emphasises maintaining strict form and keeping your elbows fixed throughout the entire range of motion. Otherwise, you're reducing the stimulus needed for growth.

'The biggest reason your biceps won't grow? You're not LOCKED IN,' Sklar says. 'No swinging, ladies and gents.'

That's because swinging during curls shifts tension away from the biceps and onto the shoulders, lower back and hips. The front delts begin to take over if your elbows drift forwards or flare out, while your back and hips become more involved if you're unable to brace your core. The result? Less tension where you actually want it, and less potential for growth.

Just because the biceps respond best to isolation exercises doesn't mean the rest of your body isn't involved. Your core, glutes and elbow position all play an important role in maximising tension on the biceps. Here's how to stay locked in:

• Squeeze your abs and glutes throughout every rep. This limits unwanted movement through your hips and lower back and helps keep you stable.
• Keep your elbows pinned to your sides. They shouldn't drift forwards to start or finish the movement.
• Reduce the weight. If you can't curl it without using momentum, it's too heavy.
• If you really want to eliminate excess movement, stand with your back against a wall. This prevents swinging and keeps your elbows in position.

Sklar also recommends four exercises to get more from your bicep training, focusing on maintaining constant tension and slowing every rep down to maximise the contraction.

'Add these simple moves to your arsenal and maximise the contraction. 3 sets to form failure on all exercises. Save it and do it,' he says.

Dumbbell Curl with One Arm Flexed, Half Rep

• Hold a dumbbell in each hand and curl both until your elbows are bent to roughly 90 degrees.
• Keep one arm fixed at 90 degrees while lowering the other to a fully extended position.
• Curl that arm back to 90 degrees, then repeat on the opposite side.

Barbell Curl

• Hold a barbell with a shoulder-width grip and let it hang in front of your thighs.
• Brace your core and curl the bar towards your chest, keeping your upper arms fixed.
• Lower under control to the starting position.

Hammer Curl with One Arm Flexed, Half Rep

• Hold a dumbbell in each hand with a neutral grip and curl both until your elbows reach 90 degrees.
• Keep one arm fixed while lowering the other under control.
• Curl it back to 90 degrees, then switch sides.

Dumbbell Curl

• Stand holding a dumbbell in each hand with your arms by your sides.
• Keep your elbows close to your torso and your shoulders pulled down.
• Keeping your upper arms stationary, curl the weights to shoulder height while rotating your palms upwards and squeezing your biceps.
• Lower the weights under control and repeat.

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