Description
Elbow flexion in pronated grip to strengthen the forearm and brachioradialis.
01 · Setup
Set up the movement
- Elbows close to the torso and shoulders low.
- Neutral wrists, firm grip.
- Stable torso without momentum.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Curl the load up while keeping your elbows fixed.
- Contract at the top without lifting your shoulders.
- Slowly go down to the elbow stretch.
Technique cue
Elbows fixed and wrists aligned.
Common mistakes- swinging the torso
- elbows moving forward
- broken wrists
- uncontrolled lowering
Safety notes
Risks of poor execution
- Poor alignment can overload the wrists and elbows.