How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Preacher Curl
Removes the cheat. Respect the bottom.
beginnerCult Gym floor
Biceps · Barbell, 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
Arm on the pad, stretch, curl, don’t hyperextend the elbow at the bottom.
Cues
- Pad in the armpit, not the forearm
- Slow down
- No bouncing
Common mistakes
- Locking out hard on a cranky elbow
- Sitting too low
- Swinging the free shoulder
Home swap
Concentration curl
