Description
Bilateral curl with continuous tension to maintain contraction throughout the range.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Stand in the center, upright with your trunk braced.
- Keep your elbows at a steady height and shoulders down.
- Align your wrists and maintain a firm grip.
02 · Execution
Perform the rep
- Bend your elbows without moving your upper arms.
- Contract firmly at the end of the movement.
- Return slowly into the stretch without losing tension.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Fixed upper arms, continuous tension and a controlled return.
Common mistakes- lowering or moving the elbows forward
- raising the shoulders
- releasing control on the return
- using a partial range
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- Lack of control can overload the elbows and shoulders.