Technique
Sit on a bench with legs spread apart. Lean forward and place elbow on inner thigh. Hold dumbbell with palm facing up and curl the weight toward shoulder while keeping upper arm stationary. Lower with control and repeat.
An isolation exercise that targets the biceps through a seated position with the arm supported, allowing for focused contraction and maximum muscle engagement.
Sit on a bench with legs spread apart. Lean forward and place elbow on inner thigh. Hold dumbbell with palm facing up and curl the weight toward shoulder while keeping upper arm stationary. Lower with control and repeat.
Sit on bench with legs spread, lean forward, place elbow on inner thigh, and hold dumbbell with arm extended.
Return to starting position with arm fully extended, maintaining elbow position on thigh throughout movement.
Keep elbow stationary, curl toward shoulder, control the descent, maintain arm position, focus on bicep contraction
Moving upper arm, using momentum, poor elbow positioning, incomplete range of motion, swinging weight
Increase weight gradually, add pause at top, perform with resistance bands, use heavier dumbbells
Use lighter weight, reduce range of motion, perform standing variation, use assistance if needed
Maintain proper form to avoid elbow strain. Start with lighter weights to perfect technique. Stop if you experience elbow or wrist pain.