How to do it
Squeeze your bicep hard for one second at the top of each curl.
- 1
Sit on a bench with your legs spread and a dumbbell in one hand.
- 2
Lean forward slightly and place the elbow of the arm holding the dumbbell against the inside of your thigh.
- 3
Curl the dumbbell up towards your shoulder, keeping your upper arm still.
- 4
Lower the dumbbell back down with control.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Ensure you are isolating the bicep by keeping your upper arm stationary and only moving your forearm during the curl.
Common mistakes
- ✕Rocking the torso to heave the weight up
- ✕Curling the wrist as you lift the dumbbell
- ✕Letting the elbow drift off the inner thigh