How to do it
Plant both feet firmly and keep your thighs wide enough to brace your elbows.
- 1
Sit on the edge of a bench with your legs spread and a barbell in your hands with an underhand grip.
- 2
Lean forward slightly and rest your elbows against the inside of your thighs.
- 3
Curl the barbell up towards your shoulders, keeping your upper arms stationary.
- 4
Squeeze your biceps at the top of the movement.
- 5
Slowly lower the barbell back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows stationary and close to your body to isolate the biceps effectively.
Common mistakes
- ✕Leaning back to swing the bar up
- ✕Curling the wrists inward at the top
- ✕Dropping the bar fast from the top