💪 How to do Backpack Curls

Works: Biceps · Uses weights

main muscle helpers

Step by step

1. Hold a backpack by the handle (or two water bottles).
2. Keep elbows tucked at your sides.
3. Curl it up to your shoulders, then lower slowly.

💡 Tip: No swinging! Keep your body still.

In the KinFit plans

• Beginner plan, Upper Body B: 3 sets × 10–15 reps

▶ Watch videos of Backpack Curls

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