Instructions:
- 1Sit on a flat bench and grab a dumbbell with your palm facing inwards.
- 2Rest your arm on your thigh with the weight hanging off your knee.
- 3Slowly curl the weight upwards while keeping your forearm on your thigh.
- 4Pause briefly at the top of the curl.
- 5Return the weight to the starting position.
Tips:
- Keep your wrist straight and stable throughout the movement.
- Avoid swinging the weight; control the movement with your forearm muscle only.
- Focus on squeezing the forearms at the top of the curl.
- Keep the rest of your body still throughout the exercise.