Description
Curl with the elbows moving backward to enhance the biceps contraction at the top.
01 · Setup
Set up the movement
- Stand upright with your shoulders down and trunk braced.
- Start with your elbows close to your torso.
- Keep your wrists neutral and grip stable.
02 · Execution
Perform the rep
- Raise the load along your torso while moving your elbows backward.
- Contract the biceps at the top.
- Lower slowly along the same path close to your body.
Technique cue
Keep the load close to your torso and move your elbows backward with control.
Common mistakes- spreading the elbows
- swinging the trunk
- shortening the range
- returning too quickly
Safety notes
Risks of poor execution
- Using too much weight can overload the elbows and shoulders.