Description
Curl in backward arms to accentuate the stretch of the biceps.
01 · Setup
Set up the movement
- Set up an inclined bench (around 15-30°) and brace your upper back.
- Leave your arms slightly behind your chest.
- Shoulders low and elbows pointed toward the floor.
- Wrists aligned with forearms.
- Keep the same range of motion on the right and left.
02 · Execution
Perform the rep
- Rise without moving your elbows forward.
- Contract at the top without losing upper body posture.
- Slowly come down to a big stretch.
Technique cue
Keep your elbows back to maintain the stretch.
Common mistakes- elbows moving forward
- swinging the torso
- broken wrists
- uncontrolled lowering
Safety notes
Risks of poor execution
- Forced stretching can overload the distal biceps tendon.