Are you doing your bicep curls like this?
Or like this?
Well you're missing one of the most important pieces to the bicep curl puzzle.
Let me explain.
If you're over 40 like me, you're at risk of actually tearing your bicep down here and that's typically because you're not introducing the tendon to full lengthening.
So when you're doing your bicep curl, I want you to focus on coming up, stopping when you feel like you're at the top of the motion.
If you bring it all the way here, you're actually resting and there's no tension on the bicep. So stop a little bit short of that full range.
By doing your bicep curls this way, you're gonna introduce full range of motion, a nice stretch on the tendon, which will help it rebuild and fortify so you don't risk tearing it.
It's gonna help your arms look better.
And most importantly, you're gonna get better not older.
From my own experience and working with clients over 40, I've realized how crucial it is to focus on tendon health during bicep curls. Many people tend to fully extend their arms at the bottom of the curl, which, rather than helping, actually allows the tendon to slack and can lead to strain or even tears over time. Instead, controlling the descent until you feel a gentle stretch in the tendon area is key. This full range, but not full rest, approach promotes better tendon remodeling and strength. I also found that maintaining tension throughout the movement—especially by stopping just short of locking the arm straight—forces the muscle to work continuously and prevents losing engagement. This technique not only reduces injury risk but also optimizes muscle hypertrophy, making your arms look more toned and defined. It's important to emphasize a controlled cadence: lower the weight slowly to maximize tendon loading and increase resilience. Rushing through curls often leads to poor form and overstressing the biceps tendon. By incorporating these adjustments, I noticed improved arm strength and less discomfort during and after workouts. Moreover, this mindful approach helps you stay stronger as you age—allowing you to be "better, not older." In summary, focus on the full range of motion that introduces a tendon stretch without full rest, maintain continuous tension by stopping slightly short of full extension, and control your lowering phase. These small, targeted changes can go a long way toward preventing injury and boosting your arm gains over time.