Instruction

1. While standing, raise your arms parallel to the ground and bend your elbows with hands horizontal towards the ceiling.
2. Bring both elbows together in a flying motion in front of you.
3. Hold for a while, split your elbows apart to starting position and repeat.

Tips

1. Keep your back straight and avoid slouching.
2. Raise and lower your body as a unit.
3. Maintain a smooth breathing pattern.

Benefits

A simple yet effective exercise that builds up your biceps. It’s a specialized exercise which targets not only the increase in size of the biceps, but also the peak of the biceps head.