How to do it
Brace your abs lightly to stabilize your spine in the forward lean.
- 1
Sit on a bench with your legs spread and a dumbbell in each hand.
- 2
Lean forward slightly and place the back of your upper arms against your inner thighs.
- 3
Curl the dumbbells towards your shoulders while keeping your upper arms stationary.
- 4
Lower the dumbbells back to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms stationary and focus on moving only your forearms. This will help to isolate the biceps and prevent momentum from assisting in the lift.
Common mistakes
- ✕Upper arm losing contact with inner thigh
- ✕Bending the wrists backward at the top
- ✕Letting the elbows flare outward