How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Hammer Curl
Neutral-grip curl. Elbow-friendly.
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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
3 × 8–12.
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
Thumbs up, curl without swinging, lower slow.
Cues
- Elbows stay
- Wrist neutral
- No torso lean
Common mistakes
- Heaving
- Partial top
- Flared elbows walking forward
Home swap
Bag-pack isometric curl
