Biceps Curl

Execution

1. Tuck both elbows against your ribs and brace your belly so the torso cannot swing.
2. Exhale and curl the weights up over 1-2 seconds, moving only at the forearms.
3. Stop as the weights approach your shoulders and squeeze the biceps for one beat.
4. Inhale and lower over 3 seconds until the arms are nearly straight with tension still on.
5. Keep the wrists in line with the forearms instead of bending them back to lift more.

Quick cues

• Elbows pinned to your ribs.
• Body still, forearms do the work.
• Three seconds down every rep.
• Wrists straight, never bent back.

Common faults

• Fault: Rocking the body back to swing the weight up

  Fix: Stand with your back on a wall, drop one increment and end the set when your back leaves the wall.

• Fault: The elbows swinging forward so it becomes half a front raise

  Fix: Pin a towel between your upper arm and your ribs and keep it there until the last rep.

• Fault: Letting the weights fall fast after each curl

  Fix: Count to three on the way down, because that is where most of the result comes from.

• Fault: Bending the wrists back as the weights come up

  Fix: Grip the handle firmly and keep the back of the hand in line with the forearm, dropping the load if it still folds.