elbow position. Squeeze biceps to maximize contraction, then drop the barbell to the starting position for another repetition. Drag curl: Hold the barbell with shoulder-width underhand grip in a standing position. In this variation, the elbow doesn't need to be fixed. Instead, elbow flexion is the fundamental idea. Drive the barbell vertically up towards shoulder while elbows travel back as elbow flex. Then drive elbows forward when the forearms are beyond the chest. Raise the forearms until they are perpendicular to the torso, then drop the barbell back to the starting position for another repetition. Cable Machine Overhead cable curl: Stand in the middle of a cable machine with two pulleys in shoulder-height level, grasp a stirrup handle in each hand. Raise both upper arms parallel with shoulders, and supinate the forearms to let the palms facing the torso. Drive the stirrups inwards until biceps are fully contracted, then return the stirrups to starting position for another repetition. Cable curl: Hold the bar that is attached to a pulley at the lowest level in a standing position, step a foot back from the pulley to create a comfortable angle for this exercise. Keep the elbows to the side of the torso and shoulders are fixed, then raise the bar towards shoulder until biceps are fully contracted. Return the bar back to the initial position for another repetition. Lying high cable curl: Lie prone on a bench that is under a cable machine with pulley at the highest level. Grasp a bar that is attached to the pulley with a shoulder-width grip, and fully extend to elbows. Keep the upper arms fixed and curl the bar towards the forehead until the elbow is fully flexed. Then return the bar to starting position for another repetition. Body Weight Body weight curl: Grip under a bar, rings or suspension trainer whilst using a supinated grip and place your feet on the floor. Now curl your neck towards the bar, ring or suspension trainer whilst performing forearm flexion. The position of the feet can be manipulated to change the difficulty of the exercise. Injuries Injuries can occur due to incorrect form, careless mistakes, or "ego lifting". The most common injury caused by biceps curls is a tear of the biceps tendon. There are two main causes of biceps tendon tears: heavy weight and overuse. Overuse is the result of ageing or too much exercise.