Description
Neutral-grip curl to strengthen the biceps and brachialis with substantial forearm work.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your elbows close to your torso and shoulders down.
- Keep your wrists neutral throughout the set.
- Brace your trunk without swinging.
02 · Execution
Perform the rep
- Lift while keeping your elbows fixed.
- Pause briefly in contraction at the top.
- Lower slowly into a full stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows fixed and control the descent.
Common mistakes- swinging the torso
- moving the elbows forward
- bending the wrists out of alignment
- lowering too quickly
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- Poor alignment increases strain on the elbow and wrist.