Description
Curl with supported upper arms to isolate the biceps and limit momentum.
01 · Setup
Set up the movement
- Place your chest against an incline bench to stabilize your arms.
- Support your upper arm and keep your shoulder down.
- Start with a neutral wrist and fixed elbow.
- Let the biceps stretch at the bottom without relaxing your posture.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Lift while keeping your elbow against its point of support.
- Contract firmly at the top without moving your shoulder forward.
- Lower slowly into the full stretch.
Technique cue
Supported upper arm, fixed elbow and deliberate contraction.
Common mistakes- lifting the arm off its support
- moving the shoulder forward
- lowering too quickly
- using a partial range
Safety notes
Risks of poor execution
- Repeatedly moving the shoulder forward can overload its front portion.