Arm & Grip
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A neutral-grip curl that develops the biceps, brachialis, and forearms while supporting elbow strength and grip-intensive training.
Movement media
Accessible movement summary
Stand tall holding dumbbells with palms facing the thighs and elbows close to the ribs. Brace the trunk and curl the weights by bending the elbows without moving the upper arms forward. Finish before the shoulders roll forward or the forearms lose their neutral position. Lower the dumbbells slowly until the elbows are fully extended.
Key cue: Keep thumbs up.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
