Description
Curl with the arms behind the torso to emphasize the biceps stretch.
01 · Setup
Set up the movement
- Set an incline bench to approximately 15–30° and support your upper back.
- Let your arms hang slightly behind your torso.
- Keep your shoulders down and elbows pointing toward the floor.
- Align your wrists with your forearms.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lift without moving your elbows forward.
- Contract at the top without losing upper-body posture.
- Lower slowly into a deep stretch.
Technique cue
Keep your elbows behind you to maintain the stretch.
Common mistakes- moving the elbows forward
- swinging the torso
- bending the wrists out of alignment
- letting the load drop on the way down
Safety notes
Risks of poor execution
- Forcing the stretch can overload the distal biceps tendon.