How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3 × 6–10.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Bar at thighs, curl to the shoulder, elbows quiet.
Cues
- Don’t throw the hips
- Full stretch at the bottom
- Control down
Common mistakes
- Cheat curls by default
- Wrists collapsing
- Too wide a grip
Home swap
Dumbbell curl
