How to do it
Plant both feet flat on the floor to stabilize your seated position.
- 1
Sit on a bench and hold a dumbbell with an underhand grip (palm facing up).
- 2
Lean forward slightly and place the back of your upper arm against your inner thigh.
- 3
Curl the dumbbell towards your shoulder, keeping your arm stationary.
- 4
Pause at the top of the curl, then slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Focus on keeping your palm facing downwards throughout the exercise to effectively target the brachioradialis muscle in the forearm.
Common mistakes
- ✕Lifting the upper arm off the inner thigh
- ✕Swinging the torso to drive the weight up
- ✕Flexing the wrist during the curl