1. Build the Ladder
Ladder curls provide a different challenge than regular curls do. With regular curls, you set the weight down between sets. As you perform ladder curls, the weight stays in your hand through all the sets. When you do a ladder curl, you add one rep to each set you do. To begin, do one rep, then pause for one count. Follow that immediately with two reps. Increase the pause between sets as you build the ladder.
2. Find the Correct Weight
How do you know what weight to use for ladder curls? When you select a weight, you want to plan to fatigue your muscle by the twelfth set. If you reach the twelfth set without feeling fatigue, you need a heavier weight. If you jerk, thrust or swing to get the weight up, your weight weighs too much. As your muscles develop, increase the weight. A good rule of thumb is to wait to change weights until you can easily lift 15 sets with your current weight.
3. Tell Your Muscles What to Do
We all know that gravity works, and it's easier to let gravity pull the weight down when we do curls. While easier, you cheat your muscles when you let the weight fall without control. Think of your elbow as the center point for the curl. The weight should move in a smooth, fluid arch from the starting point to the top of the curl and back again. Make sure you extend your arm down the natural position, which helps build mass and prevents hyperextension.
4. Don't Dance
Elvis made rocking your hips and tilting your pelvis famous. While this looks good on a stage, it wreaks havoc on your body. Causing your back muscles to contract as you lift may put too much strain on your lower back and cause injury. When you move your lower body during a lift, it generates momentum and takes the emphasis off your arms. If you struggle to use proper form, sit on a bench or stand with your bottom and back against a wall when you do curls. As you lift, make sure you stay in contact with the bench and wall at all times.
5. Schedule Rest Days Between Lifting
Do you have a whole-body weightlifting routine and then an arm day? If so, you're overworking your arms. Most lifters do legs one day and arms the next. This allows time for your muscles to rest before the next lift day. When you work your arms, include grip exercises. Without a good grip, you can't support the weight.
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