high tension in lengthened position if using a supporter
Execution
Grab the barbell with an underhand grip, hands shoulder-width apart. Stand
upright with feet hip-width apart, elbows close to your torso. Maintain a
neutral spine and brace your trunk.
curl the bar up toward your shoulders while keeping your upper arms stationary
squeeze your biceps at the top of the movement
lower the bar with control, fully extending your arms
maintain tension in your biceps throughout the movement
keep your elbows tucked to your sides for maximum bicep engagement
When the weight gets heavy, cheat the bar up. Do reps until you can still
perform the lengthened half of a rep. If you have one, use an elbow supporter
and tilt your arms toward the sky.
Purpose
classic bicep builder
high tension in lengthened position if using a supporter
Execution
Grab the barbell with an underhand grip, hands shoulder-width apart. Stand
upright with feet hip-width apart, elbows close to your torso. Maintain a
neutral spine and brace your trunk.
curl the bar up toward your shoulders while keeping your upper arms stationary
squeeze your biceps at the top of the movement
lower the bar with control, fully extending your arms
maintain tension in your biceps throughout the movement
keep your elbows tucked to your sides for maximum bicep engagement
When the weight gets heavy, cheat the bar up. Do reps until you can still
perform the lengthened half of a rep. If you have one, use an elbow supporter
and tilt your arms toward the sky.