Equipment Required:

Barbell or dumbbells

Starting Position:

Stand with feet shoulder-width apart and knees slightly bent.
Extend arms down in front of body and hold the barbell (or dumbbells) with a supinated grip (palms facing away from the body).

Actions To Execute Exercise:

Bend the elbows and lift the weight to chest, keeping the elbows close to the waist in a fixed position.
Pause; slowly lower to starting position ( if using dumbbells, do not let arms swing).
Do not hyperextend the elbow joint.
Repeat.

Breathing Technique

Exhale while lifting; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the front of the upper arm.

Variations On This Exercise:

With dumbbells, this exercise can be done in a seated position.
With dumbbells, vary the grip by starting with palms facing the body. Rotate arms to a palms-up grip in the lifted position.
With dumbbells this exercise may be done one arm at time, alternating arms.

Precautions / Contraindications

Do not lean back while lifting; this can stress the low back.
This exercise may be contraindicated for some individuals with elbow or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements; avoid using momentum.
During the lift, elbows must remain in the same position or move slightly to the rear, so they remain behind the resistance at all times.