How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Cable Curl
Constant tension curl. Easy to keep strict.
beginnerCult Gym floor
Biceps · Cable
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 × 10–15.
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
Stand, elbows at sides, curl the bar or handle to the shoulders.
Cues
- Don’t let the stack yank you
- Full stretch
- Ribs down
Common mistakes
- Leaning back
- Elbows drifting
- Half pump reps only
Home swap
Band curl
