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.
Biceps · Cable
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Cable Curl
ScottHermanFitness
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
