How to perform it
- Stand with your feet shoulder-width apart and hold the bar in front of your body with a close grip.
- Keep your spine upright, abs engaged, chest open, and elbows close to your torso throughout the movement.
- Bend your elbows to raise the bar toward your chest.
- Lift with control, keeping your wrists firm and the bar stable throughout the path.
- Bring the bar toward your chest through a comfortable range while maintaining a biceps contraction at the top.
- Lower the bar slowly to the starting position, controlling the entire return phase.
- Avoid swinging your torso or using body momentum to assist the movement.
- Exhale as you raise the bar and inhale as you lower.
What you should feel
Work in the biceps, with greater emphasis on the inner portion of the arms, along with forearm and core involvement for stabilization. The effort should remain controlled through the front of the arms, without pain in the wrists, elbows, shoulders, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and hold the bar in front of your body with a close grip. Keep your spine upright, abs engaged, chest open, and elbows close to your torso throughout the movement. Bend your elbows to raise the bar toward your chest. Lift with control, keeping your wrists firm and the bar stable throughout the path. Bring the bar toward your chest through a comfortable range while maintaining a biceps contraction at the top. Lower the bar slowly to the starting position, controlling the entire return phase. Avoid swinging your torso or using body momentum to assist the movement. Exhale as you raise the bar 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.
Work in the biceps, with greater emphasis on the inner portion of the arms, along with forearm and core involvement for stabilization. The effort should remain controlled through the front of the arms, without pain in the wrists, elbows, 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.