How to do it
Pause for one second at the top of every repetition.
- 1
Sit on a bench with your legs spread, holding a bottle in one hand.
- 2
Lean forward slightly and place the same side elbow on the inside of your thigh just above the knee.
- 3
Curl the bottle towards your shoulder, keeping your upper arm still.
- 4
Slowly lower the bottle back to the starting position.
Expert tip
Focus on isolating the bicep by keeping your upper arm stationary; only your forearm should move.
Common mistakes
- ✕Letting the elbow drift forward off the thigh
- ✕Rocking the torso back to lift the bottle
- ✕Flexing the wrist during the curl