Exercise Details
Body Part
Upper Arms
Equipment
Body Weight
Target Muscle
Biceps
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How to Perform
1
Sit on a bench with your legs spread apart and your feet flat on the ground.
2
Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
3
With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
4
Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
5
Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
forearms
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