Safety Notes

• Start with light weight to avoid wrist strain
• Avoid locking elbows at bottom
• Discontinue if elbow or wrist pain occurs
• Keep core braced to prevent back arch

Spotting

Spotting not typically needed; use safety pins if in a rack for heavy sets.

Common Mistakes

• Swinging the body for momentum
• Flaring elbows outward
• Dropping wrists during curl
• Using too much weight leading to poor form

• Wrist injuries
• Elbow tendonitis
• Acute forearm strain

• Wrist extension flexibility
• Shoulder flexion for arm positioning

Build Up First

• Master basic bicep curl form
• Grip strength competency