atom · fitness / technique
Curl dumbbells without swinging
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Stand tall, elbows pinned.
Elbows glued to the ribs. They are the hinge; if they travel, the front delt takes over.
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Curl and rotate.
Start neutral, rotate palms up through the lift. The twist is half of what the biceps does.
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Squeeze at the top without leaning.
One beat of hard contraction, torso still. Leaning back is the loudest cheat in the gym.
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Lower in three slow seconds.
The negative builds most of the muscle. Dropping it wastes half the rep.
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Finish the set before momentum starts.
When the swing appears, the set is over, whatever the plan said.
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- 1 Founder draft core @bernard ⚡ new
#1 becomes the Core. This atoma is young: submit a better distillation and take the seat.
No gear needed. Your pot, a timer and ice are enough. That is the point.
Founder draft
@bernard · challengers welcome
