Instructions:
- 1Sit on the edge of a flat bench with your legs spread. Place your right arm against your right thigh, your palm facing upwards.
- 2Use your off hand to maintain balance if needed.
- 3Curl your right hand towards your shoulder in a controlled manner, keeping the rest of your body stable.
- 4Lower your hand back to the starting position.
- 5Repeat for the desired number of reps before switching to your left arm.
Tips:
- Do not use your back or shoulders to lift the weight, the movement should come from your elbows.
- Squeeze the bicep at the top of the exercise for maximum muscle activation.
- Maintain a slow, controlled tempo throughout the exercise.
- Ensure your wrist stays in line with your forearm during the curl, do not let it bend back.