Description
Curl in neutral grip to strengthen biceps and brachialis with strong forearm work.
01 · Setup
Set up the movement
- Adjust the preacher pad so that the upper arm is fully supported.
- Brace your upper arm and keep your shoulder low.
- Neutral wrist, fixed elbow from the start.
- Let the biceps stretch at the bottom without relaxing the posture.
02 · Execution
Perform the rep
- Curl the load up while keeping your elbow glued to your support.
- Contract hard at the top without moving your shoulder forward.
- Slowly lower back down to the full stretch.
Technique cue
Arm braced, elbow fixed, clear contraction at the top.
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.