This exercise involves holding a dumbbell in one hand and curling it towards the shoulder while keeping the upper arm stationary. It primarily targets the biceps muscle.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps muscle specifically, helping to build strength and size in the arms
- Allows for a greater range of motion compared to traditional bicep curls, leading to increased muscle activation
- Helps to improve grip strength and forearm development
- Can be performed with a variety of weights and equipment, making it accessible for individuals of all fitness levels
- Can be easily modified to target different areas of the biceps muscle
How to perform
- Start by sitting on a bench with your feet flat on the floor and your knees slightly apart.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- Make sure your arm is fully extended and your palm is facing up.
- Curl the weight up towards your shoulder, keeping your elbow stationary and close to your thigh.
- Pause at the top of the movement and squeeze your bicep.
- Slowly lower the weight back down to the starting position.
- Repeat for the desired number of reps, then switch arms and repeat the exercise on the other side.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary