Safety Notes

• Avoid heavy weights with poor form to prevent bicep strain
• Warm up elbows and biceps
• Stop if sharp elbow pain occurs
• Use lighter weight for bottoms-up variation

Spotting

Spotting not required; self-spot with free hand if needed for heavier sets.

Common Mistakes

• Using momentum to lift
• Hyperextending elbows
• Incomplete range of motion
• Gripping too tightly causing wrist strain

• Acute elbow tendonitis
• Bicep strains
• Shoulder impingement

• Wrist flexibility for grip
• Shoulder flexion to hold position

Build Up First

• Basic bicep curl technique
• Proper hip hinge if using squat variation