RAM Curl
A two-handed biceps curl using the RAM's neutral handles, isolating the arms with a forearm and grip bonus.
Level: Beginner
Primary: Biceps
Secondary: Forearms
Movement: Isolation
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: RAM
Target muscles
The biceps brachii flex the elbows to curl the RAM, with the brachialis and brachioradialis assisting thanks to the neutral or angled handle position. The forearms grip the bar throughout, adding a grip-strength element the standard barbell curl shares. It's a straightforward arm-isolation movement.
How to perform
Setup
Stand tall holding the RAM by the handles in front of the thighs, elbows tucked at the sides, core braced and shoulders back.
Execution
Curl the RAM up toward the shoulders by flexing the elbows, keeping the upper arms still and pinned to the sides — only the forearms move. Squeeze the biceps hard at the top, then lower the bar under control back to full extension. Avoid swinging the torso or using momentum; the movement should be smooth and strict.
Common mistakes
- Swinging the body and using the back to heave the weight up.
- Letting the elbows drift forward instead of staying pinned at the sides.
- Cutting the range short at the bottom and not fully extending.
- Going too heavy so form collapses into a cheat curl.
Progressions and regressions
Regress with lighter load or by performing the curl seated to remove any body swing. Progress by adding weight, slowing the lowering phase, or pausing at peak contraction. Vary the handle angle to bias the biceps or the brachialis.
Programming notes
Program it as arm-isolation accessory work, 3 sets of 10-15 reps. Place it after the compound work in an upper-body or arm session. Keep the reps strict — the biceps respond better to controlled tension than to swung heavy weight.
