TECHNIQUE SCHOOL

How to do bicep curls like a pro

Think the bicep curl is the remit of blokes built like Anthony Joshua with the arrogance of Kanye? Not so. Turns out it’s a key move for toning and tightening your upper arms, whether you’re looking to gain entry to the gun show or not. ‘It strengthens the muscles that engage every time you bend your elbows, pull a door closed or carry shopping,’ says PT Matt Curran. ‘Your upper arms work hard, so it’s in the interest of your overall fitness to keep them strong.’ Make sure you don’t sway your hips when you lift – if you do, regain control and form by performing the move sitting down. And it’s important to mix up your curls a little. The bicep curl is an isolated movement: doing it too often and forgetting other complex moves such as press-ups could lead to painful imbalances, poor posture and shoulder pain. Try other styles of the movement by playing with your grip (alternate overhand and underhand curls, for example) to maximise the benefits.

AVOID IF...

You’ve injured your elbow, shoulder or wrists.

Start with a dumbbell in each hand, arms down and palms facing your body Rotate each hand so your palms face forwards. Keeping a slight bend in the knees, activate your glutes Engaging your core to avoid any sway in the hips, bend your arms, lifting...