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Biceps · Beginner

Elbow CAR

Controlled elbow flexion-extension circle coordinated with forearm supination and pronation.

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Elbow CAR demonstration

Exercise overview

Training details

BicepsTricepsForearms

Equipment

Bodyweight

Sets × reps

3 × 8

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand or sit tall with the working upper arm pinned close to your side and the wrist held straight.
  2. 02Start with the palm turned upward and slowly flex the elbow while continuing to actively supinate the forearm.
  3. 03At the top of the flexion, rotate the forearm fully toward a palm-down position without moving the shoulder.
  4. 04Maintain pronation as you slowly extend the elbow back to the starting arm position.
  5. 05Perform each cycle smoothly through a pain-free range, then reverse the sequence and change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationElbow Extension with Forearm Supination-Pronation

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Alternatives

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