How to do it
Squeeze the bar hard and keep your grip tight throughout the set.
- 1
Attach a straight bar to a low pulley and grab it with an underhand grip.
- 2
Stand with your feet shoulder-width apart, arms fully extended.
- 3
Curl the bar up towards your chest, keeping your elbows in place.
- 4
Slowly lower the bar back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows stationary and avoid swinging the weight to ensure maximum activation of the forearms and biceps.
Common mistakes
- ✕Cocking the wrists backward at the top
- ✕Hiking the shoulders up during the curl
- ✕Leaning at the waist to heave the weight