How to do it
Squeeze your forearm for one second at the top of each curl.
- 1
Sit on a bench with your legs spread, holding a bottle with an overhand grip.
- 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 stationary and palm facing down.
- 4
Slowly lower the bottle back to the starting position.
Expert tip
Ensure your palm faces down throughout the exercise to effectively target the brachioradialis muscle in the forearm.
Common mistakes
- ✕Lifting the braced elbow off the inner thigh
- ✕Rocking the torso to drive the bottle upward
- ✕Dropping the bottle rapidly on the way down