No weight — bend both elbows to bring your hands toward your shoulders, then straighten all the way back out, full range, unhurried, a handful of reps to get blood into the joint before the curls and pushdowns ahead.
How to do it
- Setup
- Standing tall, arms relaxed at your sides, no weight in hand.
- Execution
- Bend both elbows to bring your hands up toward your shoulders, then straighten back out to fully extended — full range, both arms together, unhurried. That's one rep.
- Common error
- Rushing through a small, shallow range to make it look like a warm-up curl set — the point is the full stretch-to-flex range done slowly, waking the joint up, not building a muscular pump.
- Feel
- A mild, easy pump through the front and back of the upper arm — no strain, no burn. Any pinch at the elbow joint itself means stop and mention it; that is not what this drill should ever feel like.