Stand or sit holding a dumbbell with your palm facing forward and your upper arm pinned to your side. Bend your elbow to bring the weight up toward your shoulder, then lower it all the way back to a straight arm under control.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 4 sets of 8 to 15 reps per arm, leaving 1 to 2 reps in reserve.
Swinging your torso to start the rep just moves the work elsewhere; if you need to heave, the weight is too heavy. Long-standing elbow or biceps tendon complaints usually tolerate lighter weights and slower lowering better than grinding heavy reps.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.