Lie on a bench holding a dumbbell in each hand, or a bar, with your arms straight above your chest. Keeping the upper arms still, bend at the elbows to lower the weight towards your forehead, or just past it towards the bench behind you, then press back to straight.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 4 sets of 8 to 15 reps, leaving 2 reps in reserve; the elbows, not the muscle, set the weight.
The name describes the failure mode, so treat the lowering seriously and use a weight you can stop at any point; dumbbells or an EZ curl bar let the wrists and elbows sit at a friendlier angle than a straight bar. Grumbling elbow tendons are the common complaint: go lighter for more reps and give sore elbows recovery days rather than pushing through.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.