Bouncing out of the bottom is the mistake that costs you the most here — your elbows are already locked against the pad, so any momentum you add just gets transferred straight into the joint instead of your biceps. Let the bar settle fully at the bottom of every rep before you curl again. Rest your upper arms flat against the pad, elbows pointed down, and curl the bar up without your shoulders rounding forward or your elbows lifting off the pad. Squeeze at the top, then lower slowly — the pad removes your ability to cheat with your back, so let it do that job.

PLANS THAT USE IT 7

Bro Split5× / week · advanced

Upper / Lower ×3 — 6-Day Volume6× / week · advanced

Bro Split — 6-Day Body Part Blast6× / week · intermediate

Push / Pull / Legs ×2 + Arms — 7-Day7× / week · advanced

Upper / Lower ×3 + Arms — 7-Day7× / week · advanced

Bro Split — 7-Day Daily Body Part7× / week · intermediate

Arm Day — Curl & Press Variation4× / week · intermediate