How to do it
Keep a firm but relaxed grip to avoid cramping your forearm.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- 2
Bend forward slightly at the hips and brace your free hand on your thigh.
- 3
Curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Brace your free hand on your thigh or a stable surface to prevent your body from swaying and to isolate the bicep muscle effectively.
Common mistakes
- ✕Curling the wrist inward to assist the lift
- ✕Hiking the working shoulder upward mid-curl
- ✕Leaning the torso away from the working arm