Biceps Curl
Comprehensive biomechanics and technique cues to execute Biceps Curl with joint safety, maximal activation of the Biceps, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Crossover / Polia Dupla Regulável (Cable Cross)
Duas torres verticais de polias com regulagem contínua de altura da base até o topo.
Puxe o pino amarelo e deslize a polia para o nível do ombro, peito ou base.
Regule a carga de cada lado de forma espelhada.
Troque entre manoplas estribo, corda de tríceps, barra reta ou tornozeleiras.
- •Dê um passo à frente com base dividida para estabilizar o tronco.
- •Mantenha cotovelos em ângulo fixo durante cruzamento de cabos.
- •Concentre a força no peitoral ou tríceps sem balançar a coluna.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Set the pulley height and select the proper attachment, keeping your spine neutral and core tight.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Biceps, moving the load smoothly without jerky momentum. eBolts technical cue: Elbows glued to the body; curl without momentum and lower slowly.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Elbows glued to the body; curl without momentum and lower slowly.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Chin-up or supinated inverted row.
Equivalent machine or convergent leverage machine at the gym.