How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Concentration Curl
One arm, elbow on the inner thigh, honest peak.
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Biceps · Dumbbell
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
2–3 × 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
Sit, brace the elbow, curl without swinging the torso.
Cues
- Supinate at the top
- Pause
- Lower fully
Common mistakes
- Leaning the whole body
- Using the shoulder
- Too heavy
Home swap
Band curl
