Setup
Sit on a bench with feet wide, holding a dumbbell in one hand. Lean forward and brace the back of your working arm against the inside of your thigh, letting the weight hang straight down.
How to do it
- Keep your upper arm completely still against your thigh throughout the movement.
- Curl the weight up toward your shoulder in a smooth arc, squeezing your bicep at the top.
- Lower the dumbbell under control until your arm is fully extended.
- Exhale as you curl up, inhale as you lower down.
- Complete all reps on one side before switching arms.
Watch out for
- ✗Moving the upper arm or shoulder during the curl instead of isolating the bicep.
- ✗Using momentum or swinging the weight rather than controlled muscle contraction.
- ✗Not achieving full range of motion by stopping short at the bottom or top.