Hold a hammer or stick vertically in one hand with your elbow at a 90-degree angle by your side. Rotate your forearm to bring ...

emphasizes bending the elbow to bring the forearm closer to the upper arm, making it an extension-focused movement. If you’re ever unsure, keep this simple maxim in mind: flexion is forward and ...

Functionally, the biceps are key players in elbow flexion (bending the arm), forearm supination (rotating the forearm so the palm faces upward, like turning a doorknob or opening a jar), and shoulder ...