Bicep curls
The one exercise on this list that needs weights, and the one where cheating is most obvious.
The movement
Loading the coach
How to do it
- Standing, dumbbells at arms length, elbows against your body.
- Curl up without moving your elbows forward.
- Lower slowly to full extension.
The two mistakes that cost you reps
- Swinging the back to launch the weight, which turns it into a whole-body movement.
- Stopping short of full extension at the bottom, which halves the range.
How Orusta counts it
A rep counts on the full elbow flexion followed by a return to a straight arm.
Easier, harder
Easier
One arm at a time, so you can watch the elbow stay put.
Harder
Slow the lowering down to three seconds, or pause halfway up.
What a good set looks like
12 to 15 reps with a weight you could not do 20 with.