Arms
Kong Curl
A high-intensity bicep variation that emphasizes the peak by keeping the elbows pinned against the torso.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart holding a pair of dumbbells at your sides with a neutral grip.
Hinge slightly forward at the hips and tuck your elbows firmly against your ribcage or slightly behind your torso.
Curl the weights toward your shoulders while maintaining the neutral grip and keeping your elbows fixed in place.
Squeeze your biceps hard at the top of the movement, ensuring your elbows do not drift forward.
Lower the dumbbells slowly back to the starting position until your arms are fully extended.
Maintain a constant tension in the core to prevent any swinging or momentum throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to travel forward during the curling phase
- Using momentum through the hips to lift heavier weights
- Failing to fully extend the arms at the bottom of the rep
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.