Elbow Flexion
Strengthen your biceps! This classic exercise targets your upper arms for definition & strength. Perfect for all fitness levels.
The Elbow Flexion mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Elbow Flexion Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Elbow Flexion Variations and Alternatives
How to do the Elbow Flexion
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
Keep your elbows close to your torso and your upper arms completely still throughout the movement.
Breathe out as you bend your elbows and curl the weights up toward your shoulders in a smooth arc.
Squeeze your biceps at the top of the movement for a brief second.
Breathe in as you slowly lower the dumbbells back down to the starting position with control.
Elbow Flexion FAQs
What muscles does the Elbow Flexion work?
The Elbow Flexion mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Elbow Flexion?
Dumbbells.
What workout day should the Elbow Flexion go on?
It belongs on pull day in a push/pull/legs routine.
What are some Elbow Flexion variations and alternatives?
Similar exercises include the Elbow Extension, Forearm Stretch Version I, Forearm Supination and Shoulder Flexion.
Training calculators
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