Movement reference
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Beginner
Isolation Barbell & Rack Isolation
Biceps
Rep range: 8–12 Arm Dominant
Cues
- Seat yourself so armpits fit snugly over top of pad
- Curl bar smoothly without lifting elbows off pad
- Lower under control to near full extension without hyperextending
Common Mistakes
- Hyperextending and bouncing at bottom of pad
- Lifting hips or shoulders off seat to cheat