WHAT DOES A gym beginner have in common with legendary musclemen like Arnold Schwarzenegger? They both perform some of the same basic exercises in their workout routines. The same dumbbell curl you did the first week of your routine is the same dumbbell curl Arnold used to get a pump during his heyday. The only difference is likely the weight he was using—and, notably, his technique was much better than yours (which, well, duh).
Most exercises aren’t overly complicated, but there are small, subtle details in each movement that can make your effort less effective. These tiny mistakes can be especially easy to make when you’re just starting out and you don’t have as many reps under your belt as a Mr. Universe champion.
That’s why Men’s Health’s Fitness Director Ebenezer Samuel, C.S.C.S., is breaking down the most common basic form flaws he sees in the gym. Fix these rookie mistakes, and you’ll be on your way to more strength and size gains—bodybuilding awards and movie career not guaranteed.
Incline Biceps Curl
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Mistake: “The biggest issue I see with the incline curl is that people shift their elbows forward as they’re curling up, which is making the movement easier on your biceps,” says Samuel. You’re not really getting the maximum stretch that we want in this curl.”
Newer science around muscle growth has shown that lifting with a long range of motion and emphasizing the stretch of your muscle is crucial for optimizing your gains.
The Fix: Samuel instructs you to point your elbows toward the ground—and keep them there—to keep your biceps in a more stretched state. Squeeze your shoulder blades together and push your chest out; you’ll find it easier to keep your elbows in the correct position.
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Dumbbell Skull Crushers
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Mistake: Not utilizing a full range of motion. “Too often, people stop the skull crusher well before the dumbbell comes close to touching their shoulders,” explains Samuel.
The Fix: “Aim to touch your shoulders on every single rep,” Samuel says. Lift with intention by squeezing your shoulder blades together, arching your lower back, and taking two to three seconds to lower the weights. It’s okay to let your elbows travel back an inch or two at the bottom of the rep—this technique usually enhances the stretch in your triceps.
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Biceps Curls
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Mistake: You don’t twist your palms upwards at the top of each rep, which means “you’re not getting a maximum squeeze on your biceps,” Samuel says.
The Fix: Start the movement with your palms facing your sides. As you curl the weights up, simultaneously turn your hands inward so you end with palms up. Your biceps don’t just flex your elbow, they also assist in rotating your forearm side-to-side. By curling and twisting your forearm toward you, you’re maximizing biceps engagement for the most possible muscle growth.
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Romanian Deadlift
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Mistake: “Very often, people are rushing through every single rep and trying to get [the Romanian deadlift] as quickly as possible,” says Samuel. If this is you, you’re not accumulating as much muscle-building tension as you could during the set.
The Fix: Slow. It. Down. To do the Romanian deadlift right, Samuel says to take three seconds to lower the weight, pause for one second at the bottom of the movement, and explode up with the weight.
Bonus tip: Think about pushing your butt back as you lean your chest toward the ground. You should feel your hamstrings light up at the bottom of the movement.
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