Pullisolation
BICEPS CURL
Dumbbell or barbell biceps curl. Primary bicep isolation movement.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand holding dumbbells or a barbell at arm's length, palms facing forward.
- 2
Curl the weight up by bending the elbows.
- 3
Keep the upper arms stationary — only the forearms move.
- 4
Squeeze the biceps at the top.
- 5
Lower under control to full extension.
THE STANDARD
Full range of motion — full extension at the bottom, full contraction at the top. Upper arms stationary.
COACHING CUES
Upper arms fixedFull extension at the bottomSqueeze at the top
COMMON MISTAKES
Swinging the body to generate momentum.
Upper arms moving — only the forearms should move.
Not reaching full extension at the bottom.
SCALING / SUBSTITUTIONS
Reduce the weight.
Hammer curl for forearm and brachialis emphasis.
Cable curl for constant tension.
300WOD APPLICATION
Biceps curls are used as an accessory movement for arm development at Foundation and Hoplite Standards.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
PullMovement Type
isolationEquipment
DumbbellBarbellCable
Primary Muscles
Biceps
Secondary Muscles
Forearms
Standards
Foundation
Hoplite
Elite
Spartan