Safety Notes

• Use significantly lighter weight than a standard bicep curl.
• Maintain neutral wrists throughout to prevent strain.
• Stop the set immediately if sharp wrist or elbow pain occurs.

Spotting

Not recommended; the weight should be light enough that the lifter can safely terminate the set or drop the bar.

Common Mistakes

• Swinging the body for momentum
• Letting the elbows drift forward
• Allowing the wrists to flex or break
• Using excessive weight

• Acute wrist or elbow tendinitis
• Severe carpal tunnel syndrome

• Good wrist extension mobility

Build Up First

• Basic barbell grip strength