A seated biceps isolation exercise performed with one arm supported against the inner thigh. The support minimizes body movement and concentrates the load on the biceps.
Sit on a bench with your legs spread and feet flat on the floor.
Hold a dumbbell in one hand with an underhand grip.
Lean forward slightly and rest your elbow against the inside of your thigh.
Start with your arm fully extended and the dumbbell close to the floor.
Curl the dumbbell upwards towards your shoulder by flexing your elbow.
Squeeze your biceps at the top of the movement.
Slowly lower the dumbbell back to the starting position.
Complete the desired number of repetitions and switch arms.
Keep your upper arm stationary; only your forearm should move.
Focus on squeezing your biceps at the top of each curl for maximum contraction.
Avoid using momentum; perform each repetition in a controlled manner.
Exhale as you curl the weight up and inhale as you lower it down.
Ensure your elbow remains pressed against your thigh to maintain proper form.
Start with a lighter weight to master the technique before progressing.
Swinging the dumbbell or lifting the elbow off the thigh to finish the curl.
Dropping the weight quickly instead of controlling the lowering phase.
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