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The key to training your biceps (or any muscle), is to place tension on the muscle and increase that tension over time (progressive overload)⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The goal NOT to move the heaviest weight possible and sacrifice your form in the process.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This will actually disperse tension AWAY from the bicep, the opposite of what you want. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Keys to good form:⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Not swinging the weight up. Momentum robs your biceps of the tension⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Keeping your elbows by your side. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Controlling the eccentric (lower phase) of the lift⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Lifting the weight through a full range of motion.⁣⁣