About this exercise
A standing dumbbell bicep exercise where both elbows are pressed toward each other as you curl the weights upward in a scooping arc, increasing tension through the biceps and improving peak contraction.
Standing Elbow Together Scoop
Step by step instructions, muscle activation and variants for the Standing Elbow Together Scoop.
MediumBiceps
How to Perform
- Stand holding a dumbbell in each hand with palms facing up
- Press your elbows together in front of your torso at hip height
- Curl both dumbbells upward simultaneously in a scooping arc, keeping elbows pressed together
- Squeeze the biceps hard at the top of the movement
- Lower the weights back to the starting position under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Biceps
Secondary
Front shouldersInner forearm
About the Standing Elbow Together Scoop
The Standing Elbow Together Scoop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
