How to do it
Keep your gaze fixed forward and your chin level throughout the set.
- 1
Attach an SZ-bar to a low pulley and grab it with a shoulder-width grip.
- 2
Stand up straight with your feet shoulder-width apart and elbows close to your torso.
- 3
Curl the bar while keeping your upper arms stationary, exhaling as you lift the weight.
- 4
Hold the contraction briefly at the top, then slowly lower the weight back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Avoid swinging your body; use a controlled motion to fully engage the biceps without momentum.
Common mistakes
- ✕Elbows drifting forward on the upward curl
- ✕Hinging at the wrists during the curl
- ✕Arching the lower back at the top