All exercisesWarm-ups·Biceps 
Empty-Hand Curls & Press
BicepsShouldersTriceps
Step 1 / 2
At a glance
- Equipment
- None — empty hands
- Suggested reps
- 12–15 reps
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Common mistakes
You wave the arms through the pattern with zero intent, which warms up nothing.
You arch the lower back as the hands press overhead.
You let the elbows drift forward and back instead of holding a consistent path.
What to focus on
Pretend the weight is real — create tension through the curl and press as if the bells were loaded.
Groove the exact bar path of the lifts coming next so the pattern is rehearsed before load arrives.
