You should feel a deep stretch through the back of your arm at the bottom of every rep, right where your triceps attach near your elbow. Hold the dumbbell with both hands behind your head, upper arms pointing straight up and staying there for the whole set — only your forearms move. Lower the weight behind your head until you feel that stretch, elbows staying close to your ears rather than flaring wide, then extend back up to straight arms without your elbows drifting forward. Keep your ribs down and avoid arching your lower back to help push the weight up.

PLANS THAT USE IT 8

Bro Split5× / week · advanced

Full Body 3x3× / week · beginner

Upper / Lower (Home Gym)4× / week · intermediate

Upper/Lower Dumbbell Split — Balanced Build4× / week · intermediate

Full Body 2x2× / week · beginner

Upper / Lower ×3 — 6-Day Volume6× / week · advanced

Upper / Lower ×3 + Arms — 7-Day7× / week · advanced

Arm Day — Curl & Press Variation4× / week · intermediate