Upper Bicep Curl
This version of the bicep curl puts your elbows behind your body, forcing a deep stretch through the long head of your bicep. Whether you're using a cable or resistance band, it keeps constant tension throughout the movement. It’s a great way to build bicep strength without overusing the shoulders and it supports clean, efficient arm action during the swing.
Primary Muscles Used
Upper Bicep Curl Instructions
- Set a Cable stack to the lowest height or set up a resistance band as low as you can.
- Walk forward letting your arm get stretched behind you.
- Now without brining you elbow forward, curl up as far as you can.
- Slowly control the weight back down into the stretch.
- Repeat.
Side View
Benefits for the Upper Bicep Curl
- Targets the long head of the bicep with a full stretch and strong contraction
- Improves arm strength and control through a full range of motion
- Builds elbow and shoulder joint stability for safer, more controlled swings
- Helps prevent overuse or compensation in the shoulders during arm motion
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