Barbell Biceps Curl (With Arm Blaster)

Setup

1. 01Hang the arm blaster around your neck and adjust the strap so the plate sits across the upper abdomen.
2. 02Press the backs of both upper arms into the blaster's contoured edges.
3. 03Grip the barbell underhand at shoulder width.
4. 04Stand tall with a braced trunk and soft knees.

Execution

1. 01Curl the bar up while keeping the upper arms pressed into the blaster.
2. 02Squeeze the biceps at the top without letting the elbows slide up the plate.
3. 03Lower slowly to full elbow extension.
4. 04Maintain constant contact between arms and blaster for every rep.

Checkpoints

• -Upper arms never leave the blaster surface.
• -Elbows stay fully extended at the bottom of each rep.
• -Torso does not lean back to finish reps.
• -Wrists stay neutral, not curled toward you.

Common mistakes

• -Loading the bar as heavy as a free curl; the blaster removes momentum so loads must drop.
• -Shrugging the shoulders up to sneak leverage.
• -Letting the elbows peel off the plate at the top.
• -Cutting the bottom range to keep tension comfortable.