The ZeroWheel Bicep Curl is a powerful exercise for targeting the biceps, while also engaging the forearms and shoulders for stability. Using ZeroWheel on the wall for friction adds resistance and intensity to the motion, making it a great way to isolate and build arm strength.

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Exercise Notes

Rest

Start by standing facing the wall with your feet shoulder-width apart. Extend your forearms so that ZeroWheel is at hip-level and pressed against the wall. Focus on your biceps and mid back, and keep your core engaged. Be sure not to lock your knees or arch your back.

Rollout

Press and roll ZeroWheel in a straight path upward, keeping your upper arms stationary and elbows tucked in. Drive the upward movement with your biceps while keeping your core braced. Do not flare your elbows outwards.

Goal

Pull up until ZeroWheel is at chest-level. Engage your biceps by tensing the muscles. Do not remove tension between ZeroWheel and the wall—lean slightly forward if ZeroWheel begins to skid or come off the wall's surface.

Rollback

Press and roll ZeroWheel in a straight path downward, once again keeping your upper arms stationary and elbows tucked in. Stabilize the downward movement with your upper body and core. Do not disengage stabilizing muscles in your core and mid back.

Summary

The ZeroWheel Bicep Curl is suitable for anyone aiming to build upper body strength, making it essential for athletes in various sports requiring strong arm muscles, such as rock climbing and swimming.