Description
Curl in neutral grip to strengthen biceps and brachialis with strong forearm work.
01 · Setup
Set up the movement
- Elbows close to the torso, shoulders low.
- Neutral wrists throughout the sets.
- Torso braced, without pendulum.
- Keep the same range of motion on the right and left.
02 · Execution
Perform the rep
- Curl the load up while keeping your elbows fixed.
- Pause for a brief contraction at the top.
- Slowly go down to the full stretch.
Technique cue
Keep your elbows fixed and control your descent.
Common mistakes- swinging the torso
- elbows moving forward
- broken wrists
- descent too fast
Safety notes
Risks of poor execution
- Poor alignment increases stress on the elbow and wrist.