Description
Elbow flexion to develop the biceps with an emphasis on contraction and stretch.
01 · Setup
Set up the movement
- Set the pulley to a low position before starting.
- Keep your shoulders down and chest open.
- Keep your elbows close to your torso.
- Align your wrists with your forearms.
02 · Execution
Perform the rep
- Lift without momentum while keeping your elbows still.
- Contract firmly at the top.
- Lower slowly into a full stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Clear contraction at the top and controlled stretch at the bottom.
Common mistakes- swinging the torso
- moving the elbows forward
- letting the load drop on the way down
- using a partial range
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- An abrupt tempo can overload the distal biceps tendon.