A bicep isolation exercise that targets the peak of the bicep muscle.
- +Isolates biceps effectively
- +Can be performed anywhere
- +Helps improve arm strength
- –Can strain wrists if not done improperly
- –Can be difficult to maintain proper form
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit on a bench, feet flat, knees wide; hold a dumbbell in one hand
- Hinge forward slightly and rest that elbow against the inner thigh near the knee
- Let the arm hang straight down, palm facing in, shoulder relaxed
- Curl the dumbbell up by squeezing the biceps; rotate palm up as you lift
- Keep the upper arm and body still; move only at the elbow
- Pause and squeeze at the top, then lower slowly to a full stretch
- Exhale up, inhale down; use a weight you can control without swinging