How to do it
Pin your shoulder blades down and back before starting each repetition.
- 1
Stand with feet shoulder-width apart, holding the trap bar with a neutral grip.
- 2
Keep your elbows stationary as you curl the bar towards your shoulders.
- 3
Squeeze your biceps at the top of the movement.
- 4
Slowly lower the bar back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your torso and maintain a neutral wrist position throughout the movement to fully engage the forearms and biceps.
Common mistakes
- ✕Swinging the torso back to lift the weight
- ✕Rising onto the toes during the curl
- ✕Bending the wrists backward under the load