Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Biceps
Stand tall and grip the barbell shoulder-width with your palms facing forward.
Pin your elbows to your sides, open your chest, and brace your core before the first rep.
Curl the bar toward your chest by bending the elbows; keep the upper arms still.
Squeeze the biceps for a beat at the top without pushing the elbows forward.
Lower under control for about two seconds until the arms are nearly straight, then repeat.
Swinging the hips to throw the weight up.
Letting the elbows drift forward so the shoulders take over.
Dropping the bar instead of lowering it under control.
Cutting the range short because the load is too heavy.
If your torso starts swinging, drop the load by 10-20%.
Set your back against a post or wall to lock your position.
Inhale on the way down, exhale as you curl.
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