Description
Curl where the elbows move back to reinforce the contraction of the biceps at the top.
01 · Setup
Set up the movement
- Straight posture, shoulders low, torso core.
- Keep your elbows close to your chest at the start.
- Neutral wrists and stable grip.
02 · Execution
Perform the rep
- Raise the load along the chest by moving your elbows back.
- Pause for a high contraction of the biceps.
- Come back down slowly, keeping the same path close to the body.
Technique cue
Load close to the chest, elbows moving back properly.
Common mistakes- spread your elbows
- swing the torso
- shortened range of motion
- return too fast
Safety notes
Risks of poor execution
- Execution that is too heavy can overload your elbows and shoulders.