Own Every Range
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VIDEO DEMO

Self-resisted biceps curl

Regression of Incline Dumbbell Curl

YouTube · Exercise demonstrationSelf-Resisted Biceps CurlWatch the demonstration

REGRESSION · HOW TO DO IT

Self-resisted biceps curl

These steps are written specifically for the Self-resisted biceps curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Stand tall and place one hand over the opposite wrist with the working palm facing up.

  2. 02
    Move the pattern

    Curl the working hand toward the shoulder while the other hand provides smooth resistance.

  3. 03
    Finish with control

    Keep the elbow still, lower against the same resistance, then switch arms.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BICEPS & FOREARMS / 22

Short rangeShort range

Self-resisted biceps curl

Sets: 3–4 · Reps: 6–12

Self-resisted biceps curl is a regression of Incline Dumbbell Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Shoulder extension places the biceps at a longer starting length before elbow flexion finishes with the muscle shortened.