How to do it
Brace your free hand on your opposite knee for added stability.
- 1
Sit on a bench with your legs spread and a dumbbell in one hand.
- 2
Lean forward slightly and rest your elbow on the inside of your thigh just above the knee.
- 3
Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- 4
Lower the dumbbell back to the starting position with control.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Keep your upper arm stationary and focus on isolating the bicep muscle to prevent swinging or using momentum.
Common mistakes
- ✕Leaning the torso toward the working arm
- ✕Flexing the wrist to curl the weight up
- ✕Partially lowering the dumbbell each rep