How to do it
Squeeze your biceps hard at the top of each curl for a one-count.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- 2
Lean forward slightly and brace your upper arm against your inner thigh.
- 3
Curl the dumbbell towards your shoulder, keeping your upper arm pressed against your thigh.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
If you don't have a preacher bench, you can mimic the movement by leaning forward and bracing your upper arm against your inner thigh.
Common mistakes
- ✕Lifting the elbow off the inner thigh
- ✕Swinging the torso to lift the weight
- ✕Letting the wrist curl backward