Equipment Required:

Barbell or dumbbells

Starting Position:

Stand with feet shoulder-width apart, knees slightly bent and abdominal muscles contracted to stabilize torso.
Hold the barbell or dumbbells with a pronated grip (palms facing toward the body).
Hands should be placed approximately shoulder-width apart.

Actions To Execute Exercise:

Keeping the elbows close to the body in a fixed position, lift the weight toward the chest, bringing knuckles toward shoulders.
Pause, slowly lower to starting position.
Repeat.

Breathing Technique

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

What The Exercise Does:

Strengthens lower half of your upper arm (brachialis).

Variations On This Exercise:

This exercise may also be performed on certain arm curl machines.

Precautions / Contraindications

Do not lean back or rock the body as you lift and lower the weight.
This exercise may be contraindicated for some individuals with elbow joint problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

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