Elbows swing forward at top
Upper arms drift anteriorly, recruiting front delt and removing bicep isolation.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollAnterior shoulder↗StretchDoorway pec stretch↗Pull · Upper Body
Cable Curl with Straight Bar
Coaching cues
- Attach straight or EZ bar to low cable; stand close to the stack
- Pin elbows to sides; curl bar to shoulder height with a supinated grip
- Cable provides constant tension — peak contraction feels harder than with a dumbbell
- Lower fully — take 2-3 seconds on the eccentric for maximum stimulus
Common faults 3
Torso leans back
Body rock generates momentum to complete reps that should be isolated to the elbow.
Overactive muscles
Erector spinaeHip flexor complex
Corrective work
Foam RollHip flexors↗StretchKneeling hip flexor stretch↗Wrists flex during curl
Wrist curls assist the forearm curl, stressing the joint and reducing bicep demand.
Overactive muscles
Wrist flexorsForearm flexors
Corrective work
StretchWrist extensor stretch↗Foam RollForearm flexors↗