How to do it
- Sit so the armpits are snug against the top of the pad and the backs of the arms lie flat on it.
- Hold the bar with an underhand grip.
- Curl up until the forearms are near vertical.
- Lower slowly until the arms are nearly straight.
Common mistakes
- Bouncing out of the bottom.
- Lifting the elbows off the pad.
- Locking the elbows hard at the bottom under heavy load.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a pause near the bottom.
Easier: Lighter load and a smaller range.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Control the bottom of every rep; the straight-arm position under load is where biceps tears happen.
Swaps
Full gym: Barbell curl, Incline dumbbell curl, Hammer curl