How to perform it
- Stand with your feet shoulder-width apart, spine upright, and abs engaged.
- Hold a dumbbell in each hand with your arms extended at your sides and your palms facing forward.
- Keep your elbows close to your torso throughout the exercise.
- Bend your elbows and raise the dumbbells toward your shoulders with control.
- Avoid swinging your torso or using momentum to lift the load.
- At the top, contract your biceps without losing wrist alignment.
- Lower the dumbbells slowly to the starting position, controlling the entire return phase.
- Exhale as you raise the dumbbells and inhale as you lower.
What you should feel
Greater biceps activation, with the forearms and core assisting with stabilization. The effort should remain controlled through the arms, without pain in the wrists, shoulders, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart, spine upright, and abs engaged. Hold a dumbbell in each hand with your arms extended at your sides and your palms facing forward. Keep your elbows close to your torso throughout the exercise. Bend your elbows and raise the dumbbells toward your shoulders with control. Avoid swinging your torso or using momentum to lift the load. At the top, contract your biceps without losing wrist alignment. Lower the dumbbells slowly to the starting position, controlling the entire return phase. Exhale as you raise the dumbbells and inhale as you lower.
Elbow flexion exercise that works the core, biceps, and forearms while keeping the arms and torso stable throughout each repetition.
Greater biceps activation, with the forearms and core assisting with stabilization. The effort should remain controlled through the arms, without pain in the wrists, shoulders, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.