FitCi
Step-by-step
- Sit on a bench, spread your legs, and lean your torso slightly forward.
- Rest the elbow of your working arm against the inner side of the same-side thigh.
- Extend your arm down, then curl the dumbbell up toward your shoulder by bending your forearm.
- Squeeze your biceps as hard as possible at the top and pause briefly.
- Lower the dumbbell under control to the starting position, then repeat with the other arm.
Coaching tip
Brace your elbow against your inner thigh; move only your forearm and get a peak contraction.
More biceps exercises
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