How to do it
Squeeze the bicep hard for one second at the top of each repetition.
- 1
Sit on a bench with your legs spread wide and hold a kettlebell in one hand.
- 2
Lean forward slightly and place the elbow of the arm holding the kettlebell against the inside of your thigh.
- 3
Curl the kettlebell up towards your shoulder, keeping your upper arm stationary.
- 4
Slowly lower the kettlebell back to the starting position.
- 5
Complete the desired number of repetitions before switching arms.
Expert tip
Keep your upper arm stationary and focus on isolating the bicep muscle during the curl. Avoid swinging the kettlebell to ensure maximum engagement.
Common mistakes
- ✕Letting the elbow slip off the inner thigh
- ✕Hyperextending the wrist as the bell rises
- ✕Keeping the legs too close together