Exercise guide
Elbow - Flexion
- Beginner
- Isolation
- Rep-based
- Upper arms
This isolation movement targets the biceps brachii and brachialis using dynamic tension to improve mind-muscle connection and joint mobility without external weights. It is an effective way to practice muscle recruitment patterns and maintain elbow health.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and your core engaged for stability.
- Position your arms at your sides with your palms facing forward (supinated).
- Pull your shoulder blades back and down to stabilize the upper body.
How to do it
- Slowly curl your hands toward your shoulders by flexing at the elbow, exhaling as you contract the biceps.
- Squeeze your biceps as hard as possible at the top of the movement for a one-second pause.
- Lower your hands back to the starting position in a controlled manner while inhaling.
- Maintain a slow, deliberate tempo of 3 seconds up and 3 seconds down to maximize time under tension.
Form checklist
- Keep your elbows pinned to your ribcage to ensure the biceps do the work.
- Avoid swinging your torso or using momentum to move your arms.
- Keep your wrists straight and neutral throughout the entire range of motion.
- Ensure your shoulders do not hunch forward as you reach the top of the curl.
Pro tips
- Practice 'dynamic tension' by imagining you are curling a very heavy weight, creating internal resistance throughout the movement.
- At the top of the movement, try to rotate your pinky fingers slightly outward to maximize the peak contraction of the biceps.
Make it harder
- Use your opposite hand to provide manual resistance against your forearm during the upward phase.
- Perform the movement with a 5-second isometric hold at the 90-degree midpoint of every rep.
Frequently asked
- What muscles does the elbow - flexion work?
- The elbow - flexion primarily targets the biceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the elbow - flexion?
- The elbow - flexion requires no equipment — just your body weight.
- Is the elbow - flexion good for beginners?
- Yes. The elbow - flexion is a beginner-friendly movement and a strong foundation to build on.