How to perform it
- Stand with your feet shoulder-width apart and hold one dumbbell vertically with both hands in front of your body.
- Keep your spine upright, abs engaged, chest open, and elbows close to your torso throughout the movement.
- Bend your elbows to raise the dumbbell toward your chest.
- Keep your wrists firm and your grip stable throughout the movement.
- Raise the dumbbell with control without swinging your torso or using body momentum.
- Bring the dumbbell toward your chest through a comfortable range, maintaining a biceps contraction at the top.
- Lower the dumbbell slowly to the starting position, controlling the entire return phase.
- Exhale as you raise the dumbbell and inhale as you lower.
What you should feel
Work in the biceps, with the forearms and core assisting with postural 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 one dumbbell vertically with both hands in front of your body. Keep your spine upright, abs engaged, chest open, and elbows close to your torso throughout the movement. Bend your elbows to raise the dumbbell toward your chest. Keep your wrists firm and your grip stable throughout the movement. Raise the dumbbell with control without swinging your torso or using body momentum. Bring the dumbbell toward your chest through a comfortable range, maintaining a biceps contraction at the top. Lower the dumbbell slowly to the starting position, controlling the entire return phase. Exhale as you raise the dumbbell 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 the forearms and core assisting with postural 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.