Safety Notes

• Start with light weight to protect wrists and elbows
• Avoid if you have acute wrist or elbow pain
• Keep movements controlled to prevent strain
• Ensure proper wrist flexibility before attempting
• Stop immediately if sharp pain occurs

Spotting

Not typically required for this isolation exercise; use the machine's weight stack safeties or perform in a controlled environment.

Common Mistakes

• Swinging the body for momentum
• Flaring elbows outward
• Bending wrists excessively
• Rushing the eccentric phase
• Using too much weight and losing form

• Wrist strain or tendonitis
• Elbow joint issues
• Recent forearm injury

• Adequate wrist extension and flexion
• Shoulder flexion for arm positioning

Build Up First

• Basic understanding of elbow flexion movements
• Familiarity with cable machine use