Safety Notes

• Avoid if acute elbow pain or injury
• Use lighter weight to master form before progressing
• Do not lock elbows to prevent joint stress
• Warm up elbows and wrists first

Spotting

Spotting not typically needed; assist by stabilizing bar if form breaks on heavy sets.

Common Mistakes

• Using too much weight and swinging
• Hyperextending elbows at bottom
• Allowing elbows to lift off pad
• Gripping too tight causing wrist strain

• Elbow tendonitis
• Wrist injuries
• Shoulder impingement

• Wrist extension
• Shoulder flexion

Build Up First

• Basic standing curl form
• Grip strength for barbell