Elite Physique The New Science of Building a Better Body

Biceps Curl
ISOLATION
It’s safe to say that virtually every guy on earth over the age of 16 has performed a
biceps curl, often with atrocious form. The key with the biceps curl is to maintain a
wrist position that feels as natural as possible to reduce unnecessary stress on the
elbows. That is why this version of the curl is performed with dumbbells or kettlebells
instead of a standard barbell, which sometimes locks the wrists into a position that
stresses the elbow joints.
HOW TO DO IT
1. Stand with a dumbbell or kettlebell in each hand, palms facing forward and elbows
against the side of your torso (see figure a).
2. Brace your abs, squeeze your glutes, and then bend your elbows until your palms
are six inches (15 cm) in front of your shoulders (see figure b).
3. Slowly straighten your arms while keeping your elbows against your sides and
repeat.
a
b
ADVANTAGE
Using dumbbells or kettlebells allows the wrists to maintain a more natural position.
COACHING CUES
• Avoid curling the weights to the highest position to keep tension on the biceps.
• For some, it’s better to let the palms slightly rotate inward in the bottom position
to reduce strain on the elbows.
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