hi, when i do exercises on my biceps i can never really feel the actual bicep muscle working/aching. Instead i feel it more in the forarm and to the side of my bicep (outside of upper arm)

I do

barbell curls
Concentration dumbell curls
Alternate hammer curls

Bout 3x8.

Any answers? is the normal?

Thanks

Is your form spot on? You're using a weight that allows you to keep your body reasonably still so it's just your forearm moving? Not so heavy that you're entire body is jerking about everywhere.

How do you find standing alternate dumbell curls? You might find them more confortable than barbell curls?

If you're experiencing no pain I would continue what you're doing, - it maybe that your forearms are the weakest link so that's where you're feeling it the most. In time you'll feel your bicep pumping moreso

ORIGINAL: Skrewdriver

Is your form spot on? You're using a weight that allows you to keep your body reasonably still so it's just your forearm moving? Not so heavy that you're entire body is jerking about everywhere.

How do you find standing alternate dumbell curls? You might find them more confortable than barbell curls?

If you're experiencing no pain I would continue what you're doing, - it maybe that your forearms are the weakest link so that's where you're feeling it the most. In time you'll feel your bicep pumping moreso

Ah now you mention it, i am i bit wobley, mabe the weight to heavy? I do have to swing a bit the get some reps up, but i feel any lighter and its not doin anything,

Ta

I find preacher curls are excellent for ensuring my biceps get hit hard, they're allways included in my routine. But I think skrewdriver hit the nail on the head.

i can sympathise, i cant really feel my biceps a lot of the time. so ireally have to focus on form and trying to squuze the muscle. over time i have gotten better at it but they are still a strugle for me. but my legs i can squeeze and cramp nearly any of their muscles!

Snap, my legs are like that, are there any techniques for bicep training? As the the preacher curls i dont have that peice of equiptment in my gym

If you don't have a preacher curl spot in your gym, try using an incline bench. Set the incline to 45 degrees, stand behind the bench with your tricep where your head would normally be, then curl. This should force you to focus the bicep.

Found this http://youtube.com/watch?v=ZZqfIuVPSDw

Don't have sound at work, but you get the idea.

ORIGINAL: NewbieCanuck

If you don't have a preacher curl spot in your gym, try using an incline bench. Set the incline to 45 degrees, stand behind the bench with your tricep where your head would normally be, then curl. This should force you to focus the bicep.

Found this http://youtube.com/watch?v=ZZqfIuVPSDw

Don't have sound at work, but you get the idea.

I have tryed that one before (again could only feel it in forarm), bu from watchin that video think my bench was to steep, but im 6ft 2 so hard to get down lol

you could try concentration curls or barbell curls while leaning against a wall. that cuts out any swinging.

also on curls dont raise you elbows at the top of the movement, keep them down and back,

Make sure you're warmed up properly, - get the blood pumping around your arms before you go start on your 'work sets'. I always do 3 sets of press ups before any upper body exercises, - then, do a couple of very light sets of the exercise you're about to do just to get the bloody pumping around. Progressively use heavier weight until you start your work sets.

How do you find standing alternate dumbell curls? This exercise offers a good range of movement, - turn your little pinky upwards pointing at the sky at the end of the movement to squeeze the bicep further (hope that makes sense).

Maybe go for more reps - say 12-15, until you start to feel your bis working, then lower the reps and up the weight in some weeks ahead

ORIGINAL: Skrewdriver

How do you find standing alternate dumbell curls? This exercise offers a good range of movement, - turn your little pinky upwards pointing at the sky at the end of the movement to squeeze the bicep further (hope that makes sense).

Maybe go for more reps - say 12-15, until you start to feel your bis working, then lower the reps and up the weight in some weeks ahead

I dont mind doin them, but again i do tend to swing my body to get the weights up, is this to heavy? I feel on the lighter weights there too light and not goin to work, but i supose the heavyer weights arnt any good if its not working the bicep.

I will be sure to be fully warmed up tho

i start with barbell curls but on an easy weight to pre-exhaust....maybe 20kg on bar and do 25-30 reps..this gets the blood pumping and after then resting for 3-4 minutes i'm ready to start my routine, works for me - good pump at the end!