Description
Bilateral curl in continuous tension to maintain the contraction throughout the entire range of motion.
01 · Setup
Set up the movement
- Adjust both pulleys to the same height before starting.
- Position yourself in the center, chest straight and core strong.
- Elbows at stable height, shoulders low.
- Wrists aligned and grip firm.
02 · Execution
Perform the rep
- Bend your elbows without moving your arms.
- Contract hard at the end of the stroke.
- Slowly return to the stretch without losing tension.
- Maintain continuous tension and control the return to the stretch.
Technique cue
Fixed arms, continuous tension, controlled return.
Common mistakes- elbows that go down or forward
- rising shoulders
- return let go
- partial range of motion
- let the load return suddenly
Safety notes
Risks of poor execution
- A lack of control can overload your elbows and shoulders.