I often get some lower back pain while doing bicep curls. I don't want to stop doing them altogether. Are there any alterations I can make to take the lower back out of the equation?
There are some things you can try, but it's important to note that while using specific training "tricks of the trade" may help you train around your lower-back discomfort, you also need to know the specific cause of the pain. The cause could be something as simple as sloppy form on your lifts, which is correctable by not swinging the weights and further improving your form. However, the source of the pain may also be something medical related which could require the assistance of a good sports medicine physician. It's probably a good idea to rule out any musculoskeletal problems first.
With that said, here are a few exercise strategies to try. The first exercise is kneeling dumbbell curls. Simply perform dumbbell curls while kneeling on a towel or mat, ensuring your glutes are resting on the backs of your ankles. This position facilitates the use of proper form, thus helping you keep your back out of the movement.
The second exercise is lying cable curls. Find a low-pulley machine and attach one of those short-handled revolving bars to it. Lie down in front of the weight stack with your feet positioned on the frame in front of the pulley. While keeping your upper arms glued to your trunk, curl the bar as you would if you were doing the movement while standing. Try to keep your shoulder involvement to a minimum in order to maximize the resistance on your elbow flexors (e.g., biceps).
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