Elbows swing forward on the full range phase
Momentum builds as fatigue accumulates; elbows should stay pinned at sides.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Bicep 21s
Coaching cues
- 7 reps lower half — from full extension to 90 degrees
- 7 reps upper half — from 90 degrees to full contraction
- 7 reps full range — floor to shoulder
- Use a barbell or dumbbells; no rest between the three phases
Common faults 2
90-degree position is not maintained on the partial phases
Drifting below 90 on the upper phase or above 90 on the lower phase misses the target range.
Overactive muscles
Biceps brachii
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗