STOP Doing Bicep Curls Like This (5 Mistakes Slowing Your Gains)

Summary

在这段视频中，我们学习了如何通过避免常见的五个错误来提高二头肌训练的有效性。首先，避免在举起重量时使用身体的摆动，这会减少对二头肌的张力，增加下背部的负担。其次，确保在训练中充分伸展肌肉，特别是在动作的底部位置，这有助于二头肌的增长。第三，正确的手腕位置可以减少前臂的参与，让二头肌得到更多激活。第四，保持肘部锁定，避免肩部前束的过度参与。最后，通过专注于肌肉的挤压感和正确的意念，可以最大化二头肌的激活。视频还提供了一些额外的技巧，比如想象将杠铃或哑铃拉向身体，以及在举起时尝试外旋手臂，以增强二头肌的收缩。此外，还推荐了科学基础的训练程序，帮助观众找到最适合他们的训练计划。

Takeaways

• 📉 避免在举重过程中使用过大的摆动，这会减少对二头肌的张力，增加下背部的负担。
• 🧱 做哑铃弯举时，靠墙站立可以防止身体摆动，帮助你更准确地评估是否过度依赖动量。
• 📈 一项研究表明，仅做下半部分的弯举可以显著增加二头肌的增长，尤其是二头肌的下半部分。
• 🚫 在做弯举时，不要缩短动作范围，确保在底部充分伸展二头肌。
• 🙌 正确的手腕位置可以减少前臂的参与，让二头肌得到更多激活。
• 💪 保持肘部锁定，专注于二头肌的主要功能——弯曲手臂，避免肩部过度参与。
• 📚 一项2018年的研究显示，专注于感受二头肌的工作可以带来几乎双倍的增长效果。
• 🤔 通过特定的动作，比如手臂放在身体两侧时尽可能地弯曲二头肌，可以帮助你更好地感受到二头肌的收缩。
• 🤲 做弯举时，想象将杠铃或哑铃拉向身体，并在举起时尝试让小指向上旋转，这可以加强二头肌的收缩。
• ⚙️ 锻炼时注意细节，不仅对二头肌，对所有肌肉群都是如此。
• 🌐 访问builtwithscience.com并完成分析测验，可以找到适合你和你身体的科学基础训练计划。

Q & A

为什么在进行二头肌训练时，避免使用过重的重量很重要？

使用过重的重量可能导致身体通过摇摆来作弊，这样虽然可以使用更重的重量，但并不会增加对二头肌的张力，反而会给下背部带来额外的压力。

如何避免在二头肌训练中使用过多的动量？

可以通过将背部靠墙站立来防止身体摇摆，这样可以减少动量的使用，并确保二头肌得到更有效的锻炼。

为什么在二头肌训练中不应该缩短动作范围？

研究表明，当肌肉完全伸展时，尤其是在动作的底部部分，可以为肌肉增长提供强大的刺激，特别是在肌肉的远端区域，如二头肌的下部。

为什么在二头肌训练中手腕的位置很重要？

如果手腕在卷曲时弯曲，会导致前臂肌肉过度参与，从而减少了二头肌的激活，并且可能导致前臂疲劳和抽筋。正确的手腕位置应该是与前臂对齐，以减少前臂的参与。

为什么在二头肌训练中保持肘部锁定很重要？

如果使用过重的重量，前三角肌会帮助举起重量，导致肘部向前移动，这称为肩部屈曲。这会减少二头肌的激活，而更多地激活前三角肌，与训练目标相反。

如何通过心理技巧来增强二头肌的训练效果？

2018年的一项研究表明，专注于挤压二头肌并感受肌肉工作的那一组，在八周后几乎获得了双倍的二头肌增长。即使有正确的姿势，尝试感受二头肌的收缩也很重要。

在进行二头肌训练时，如何更好地激活二头肌？

可以通过想象将杠铃或哑铃拉向身体，并在卷曲时将小指推向天花板，就像是尝试向外旋转手一样，这样可以强调二头肌的另一个功能——旋后，有助于获得更强的收缩。

为什么不应该只做部分范围的动作，比如只做二头肌训练的底部一半？

尽管研究表明只做部分范围的动作可以刺激特定肌肉区域的增长，但为了全面地锻炼肌肉并避免不平衡的发展，推荐进行全程的动作。

如何通过科学的方法找到最适合自己的训练计划？

可以通过访问builtwithscience.com并完成分析测验来找到基于科学的、适合自己身体条件的定制训练计划。

在二头肌训练中，为什么不应该忽视小细节？

小细节，如手腕的位置、肘部的锁定、动作范围的完整性等，都对肌肉的激活和训练效果有重要影响。正确的形式可以最大化肌肉的激活，提高训练效率。

如果感觉不到二头肌的收缩，应该怎么办？

可以尝试将手臂放在身体两侧，尽可能用力地弯曲二头肌，然后将手臂举到面前再次弯曲，在这个位置你应该能感觉到非常强烈的二头肌收缩。

为什么在二头肌训练中要避免使用过重的重量？

使用过重的重量可能会导致身体其他部位，如前三角肌和下背部，参与到本应由二头肌完成的动作中，从而减少了二头肌的激活和训练效果。

Outlines

00:00

💪 錯誤和技巧：增強二頭肌訓練效果

這段文字主要探討了在進行二頭肌卷曲訓練時常見的五個錯誤，並提出了改進建議。首先，討論了使用過重的啞鈴導致用力過猛，從而借助於身體的擺動來完成動作，這實際上增加了下背部的負擔而非二頭肌。建議使用牆壁來限制身體擺動，並使用適當的重量來保證動作的正確性。其次，介紹了兩項研究來解釋為何動作的下半部分（肌肉拉伸最大的部分）對於肌肉生長特別有效，建議在訓練時不應該忽視這一部分。最後，指出了許多人在做卷曲動作時手腕位置不正確，導致前臂過度勞累，建議調整手腕位置以減輕前臂的壓力並更有效地刺激二頭肌。

05:00

🏋️‍♂️ 進階技巧：最大化二頭肌卷曲效果

本段講解了如何通過注意肌肉的感受和動作的細節來提高二頭肌訓練的效果。首先，描述了一項研究，顯示在訓練中專注於肌肉的感受可以顯著提高肌肉增長。提供了一個練習技巧來加強對二頭肌收縮的感受，即在不同的位置對二頭肌進行強力收縮，以體會強烈的肌肉收縮感。接著，建議在進行卷曲動作時想象將啞鈴或杠鈴拉向身體，同時將小指向上旋轉以加強旋前肌的刺激，這將幫助實現更強的肌肉收縮。最後，強調了全面關注訓練動作的每一個細節的重要性，不僅僅是二頭肌，這對於達到最佳的訓練效果至關重要。

Keywords

💡二头肌训练

二头肌训练是指专门针对上臂二头肌的锻炼。在视频中，二头肌训练被强调为并非复杂，但存在一些常见的错误，改正这些错误可以更有效地增长二头肌。例如，视频中提到，避免在举起重量时使用过多的摆动（swing），因为这会导致背部而不是二头肌承担额外的负荷。

💡错误

视频中列举了五个二头肌训练中常见的错误，这些错误会影响训练效果。例如，第一个错误是开始每次重复时使用轻微的摆动，这虽然可以让你使用更重的重量，但却不会增加对二头肌的张力，而是增加了对下背部的压力。

💡运动范围

运动范围指的是在进行锻炼时，肌肉从完全伸展到完全收缩所覆盖的距离。视频强调，在二头肌训练中不应缩短运动范围，特别是在底部位置，即肌肉完全伸展时，这能为肌肉增长提供强有力的刺激。

💡腕部位置

腕部位置在进行二头肌训练时非常重要。如果腕部在举起重量时下意识地弯曲，会导致前臂肌肉过度工作，而减少了二头肌的激活。正确的做法是，在开始弯举之前先向后弯曲手腕，使其与前臂对齐，并保持这个位置。

💡肘部位置

在二头肌训练中，肘部的位置对于确保正确的肌肉群被激活至关重要。如果使用过重的重量，前三角肌会开始协助，通过将肘部向前摆动来帮助举起重量。这会导致肩部前束参与过多，减少了二头肌的激活。因此，应保持肘部锁定，专注于二头肌的主要功能，即弯曲手臂。

💡肌肉激活

肌肉激活是指在锻炼过程中目标肌肉的参与程度。2018年的一篇论文中提到，专注于挤压二头肌并感受肌肉工作的那一组，在八周后比简单举重的那一组几乎获得了双倍的二头肌增长。这说明在训练中不仅要有正确的姿势，还需要能够感受到目标肌肉的收缩。

💡念动一致

念动一致是指在锻炼时将注意力集中在目标肌肉上，以增强其激活和参与。视频中提到，除了考虑简单地举起重量，还应该想象将杠铃或哑铃拉向身体，并在举起重量时专注于将小指推向天花板，这有助于增强二头肌的收缩。

💡前三角肌

前三角肌是肩部的一部分，负责肩部的前屈。在二头肌训练中，如果使用过重的重量，前三角肌可能会介入并帮助举起重量，这会减少二头肌的激活。因此，训练时应避免过度使用前三角肌，以确保二头肌得到充分的锻炼。

💡前臂肌肉

前臂肌肉主要负责手腕的活动。在二头肌训练中，如果腕部位置不正确，前臂肌肉可能会过度参与工作，导致前臂疲劳和抽筋。因此，保持腕部与前臂对齐，可以减少前臂的参与，使二头肌得到更多的激活。

💡生物力学专家

生物力学专家是研究人体运动和力学特性的专业人士。视频中提到，生物力学专家Coach Casim测试了在进行二头肌弯举时，肘部前移（肩关节屈曲）会导致前三角肌的激活增加，而减少二头肌的激活。这说明在训练中应避免不必要的肩关节屈曲，以确保目标肌肉得到正确的锻炼。

💡BuiltWithScience.com

BuiltWithScience.com 是一个提供基于科学的锻炼程序的网站。视频中提到，如果需要一个步骤清晰的、基于科学的程序来消除猜测，可以访问这个网站并完成分析测试，以找到最适合个人身体和目标的锻炼计划。

Highlights

二头肌训练并不复杂，尽管有多种不同的练习，但它们基本上都归结为一个动作：卷曲。

几乎每个人都会在做二头肌卷曲时犯五个常见错误，修正这些错误可以显著提高训练效果。

当你卷曲重量时，会发现它变得越来越难，但在肘部达到90度后，难度又会降低。

轻微的摆动可以使锻炼变得更容易，但也可能导致额外的负荷转移到下背部。

为了减少摆动，可以靠墙做卷曲，以防止身体摆动。

一项研究发现，仅做卷曲的下半部分可以促进二头肌增长，尤其是二头肌的下半部分。

另一项类似的研究显示，仅做腿伸展的下半部分可以显著增加大腿四头肌的增长。

训练时不应缩短动作范围，特别是在肌肉完全伸展的位置。

腕部位置错误可能导致前臂肌肉过度参与，减少二头肌的激活。

正确的腕部姿势是保持与前臂对齐，这样可以减少前臂的参与，增加二头肌的激活。

使用过重的重量可能导致三角肌前部参与过多，减少二头肌的激活。

保持肘部锁定，专注于二头肌的主要功能——屈曲手臂。

2018年的一项研究表明，专注于感受二头肌的工作可以显著提高训练效果。

通过特定的动作感受强烈的二头肌收缩，可以帮助提高训练效果。

在卷曲时，想象将杠铃或哑铃拉向身体，并在举起重量时将小指向上推向天花板。

为了加快结果，了解所有细节对于练习形式至关重要，不仅是二头肌，还包括所有肌肉群。

通过builtwithscience.com的分析测验，可以找到最适合个人身体条件的科学训练计划。

Transcripts

biceps training is not complicated

although there are tons of different

exercises they pretty much all boil down

to one movement curls hold the weight

Flex the arm simple right not really

there's five common mistakes almost

everyone makes fix these and your curls

will instantly become far more effective

at growing your biceps mistake number

one you might have already noticed that

as you curl a weight up it gets harder

and harder and becomes the most

difficult Midway when your elbow is at

90 degrees after this point it actually

gets easier and your body can sense this

and it finds ways for you to cheat

through this difficult bottom half of

the movement without you even realizing

one way it does that is by initiating

each rep with a slight swing I'm sure

we've all seen guys in the gym who take

this to the extreme but even just a

slight swing at this bottom position can

make the exercise much easier and enable

you to use heavier weights the problem

with that however is although you're

able to use heavier weight it doesn't

result in more tension to your bicep

that additional load goes straight to

your lower back which is now helping you

get the weight up by using momentum in

fact next time you're in the gym try

doing a standard set of curls with your

regular form then stand with your back

against the wall to prevent your body

from swinging at all if you had to drop

the weight considerably then it means

that you've likely been incorporating

too much momentum into your regular

curls although I wouldn't recommend

doing all your curls against the wall

you'll see far better biceps growth and

reduce your risk of injury if you simply

lighten the weight and minimize the

amount of Swing you use especially

towards the end of your set when the

Reps start to get really tough for the

next mistake I want you to take a look

at two really interesting studies one

study published just last year had

subjects perform the preacher curl but

under two different conditions one group

performed only the bottom half of the

curl and the other group performed only

the top half of the curl using a weight

that matched their strength level in

each position the biceps of each

subjects were measured at three points

after five weeks here's what happened

the group that formed only the bottom

half experienced roughly 2.6 times more

biceps growth when average across the

measurement sites however what's

interesting is that most of this growth

occurred at the third measurement site

located towards the bottom of the biceps

now what makes this really interesting

is that another study also published

just last year replicated an almost

identical design not on the biceps but

this time on the leg muscles they had

subjects perform the bottom versus the

top half of leg extensions and one more

group who did the full range of motion

they measured the growth of the Quad

muscles at four different sites after 12

weeks here's what they found for the

measurement site closest to the top of

the quads growth was similar across the

groups however as you got further and

further down the quads growth became

significantly greater for the group who

only performed the bottom half of the

leg extension even greater than the

group who performed full range of motion

groups so what does this all mean well I

wouldn't recommend doing only partial

rest from now on but it does seem that

the bottom part of an exercise when the

muscle is fully stretched provides a

powerful stimulus for growth especially

in the distal regions of a muscle like

the bottom part of your biceps so

whenever you do your curls avoid cutting

the range of motion short at the bottom

position instead extend your arm fully

by flexing your triceps at that bottom

position before you go into your next

rep to ensure your biceps get fully

stretched I remember for the longest

time whenever I would do curls I'd end

up feeling it way more on my forearms

than in my biceps in some cases I'd even

have to stop my sets not because my

biceps failed but because my forearms

just couldn't handle holding the weight

any longer the reason for this had to do

with my wrist position the function of

the inside forearm muscles is to flex

the wrist many people in the curl they

subconsciously Flex their wrist when

trying to get the weight up this can

lead to the forearms working harder than

they have to be and eventually lead to

fatigue and cramping instead next time

you do a curl first bend your wrist back

so that it's aligned with your forearm

and then keep it that way as you curl

when done properly you'll notice your

forearms are now far less involved and

your biceps are activating a lot more

than they used to next let's talk about

the elbows the primary function of the

biceps is to flex the elbow but whenever

you curl with a weight that's too heavy

for your biceps to lift your front delts

will start to help out by swinging your

elbow forward now some argue that this

elbow forward movement called shoulder

flexion is actually beneficial to do

when you curl because it's one of the

functions of the biceps this is true but

it's only a secondary function of the

biceps the front delts are far better at

performing this movement and in fact a

biomechanics expert coach casim tested

this and found that along with the

elbows to success will be sway forward

are in the curl led to less biceps

activation and more front Delta

activation the opposite of what you'd

want so instead keep your elbow locked

and focus on the primary function of the

biceps flexing the arm a little bit of

elbow movement is perfectly fine and

hard to avoid but anything more than

what's shown here will likely lead to

more of your front delts taken over

instead of your biceps so if you take a

look at my form now you'll notice I've

corrected all the mistakes I've

previously went through but there's

something else not visible to the eye

that could potentially slow your gains

to explain this let's refer to a 2018

paper that some bikiniers might remember

from some of my past videos within it

researchers had one group of subjects

perform the biceps curl while really

focusing on squeezing the biceps and

feeling the muscle work the other group

was instructed to Simply lift the weight

after eight weeks of this the group that

focused on feeling their biceps working

experienced almost double the biceps

gains now although proper form will help

you maximally activate your biceps

already some of you even with proper

form may have a hard time actually

feeling your biceps if that's the case

then try the soap with your arms by your

side flex your biceps as hard as you can

then bring your arm up in front of your

face and again Flex hard you should feel

a very strong biceps contraction when

your arm is in that position almost to

the point where your biceps are cramping

you don't want to do curls in that

position but you can do this to actually

feel what a strong biceps contraction is

like and then when you go into your

curls here's some additional tips first

rather than thinking about simply

lifting the weight up think about

pulling the bar or dumbbell into your

body and as you curl the weight out

focus on driving your pinkies up towards

the ceiling as if you are trying to

rotate your hands outwards this

emphasizes another function of the

biceps supination which can help you get

an even stronger contraction to get the

most out of every single rep if you want

to speed up your results then there's

some important that you're aware of all

the little details when it comes to your

exercise form not just for your biceps

but for all of your muscles for step by

step science-based program that takes

care of all the guesswork for you just

head over to builtwithscience.com and

take my analysis quiz to find the best

program for you and your body it's

worked for countless others and it will

work for you I'd also highly suggest

that you give this video a watch next

for some tips to speed up your biceps

growth or you can give this video a

watch next to help fix your dumbbell

press form don't forget to subscribe and

I'll see you next time