Safety Notes

• Avoid using excessive weight that forces you to lean back or swing.
• Stop if you feel sharp pain in the elbows or wrist.
• Maintain a rigid torso throughout the movement.

Spotting

Not required for this isolation movement; use less weight if you cannot control the eccentric phase.

Common Mistakes

• Swinging the weights to lift
• Allowing elbows to move forward
• Bouncing at the bottom of the rep
• Shortening the range of motion

• Acute elbow joint pain or tendonitis
• Severe wrist pain

• Full elbow extension

Build Up First

• Ability to maintain neutral grip under load