The Smart Lifter’s Band Training System drops tomorrow 12/08/2025. Subscribe to my Substack for the free download. Most guys walk into the gym and go straight to bicep curls… so let’s talk about how to actually train your arms. I use a 3:2 ratio of pronated to supinated curls. Why? Because years of only doing “palms-up” curls wreck elbows. Reverse curls fix that. The biggest mistake I see? Momentum. Drop the ego weight. Own the eccentric. Get a full stretch. Hit a hard contraction. If you have a

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