Description
Elbow flexion to develop the biceps with emphasis on contraction and stretching.
01 · Setup
Set up the movement
- Place your shoulders low and your chest open.
- Keep your elbows close to your chest.
- Wrists aligned with forearms.
- Keep the same range of motion on the right and left.
02 · Execution
Perform the rep
- Rise without momentum, keeping your elbows fixed.
- Contract hard at the top.
- Slowly go down to the full stretch.
Technique cue
Strong contraction at the top, controlled stretch at the bottom.
Common mistakes- swinging the torso
- elbows moving forward
- uncontrolled lowering
- partial range of motion
Safety notes
Risks of poor execution
- A abrupt tempo can overload the distal biceps tendon.