How to perform it
- Sit on the bench with your feet firmly on the floor and your torso slightly leaning forward.
- Hold the dumbbell in your right hand and rest the back of your right upper arm against the inside of your right thigh.
- Keep your spine stable, abs lightly engaged, and shoulder relaxed throughout the movement.
- Bend your elbow to raise the dumbbell toward your shoulder.
- Lift with control while keeping the upper arm supported and avoiding movement of the elbow from its position.
- Bring the dumbbell toward your shoulder through a comfortable range, maintaining a biceps contraction at the top.
- Lower the dumbbell slowly to the starting position, controlling the entire return phase.
- Exhale as you raise the dumbbell and inhale as you lower.
What you should feel
Greater activation of the right biceps, with less torso involvement because the arm is supported against the thigh. The effort should remain localized to the front of the arm, without pain in the wrist, elbow, shoulder, or lower back.
Groups mentioned in the description
Exercise questions
Sit on the bench with your feet firmly on the floor and your torso slightly leaning forward. Hold the dumbbell in your right hand and rest the back of your right upper arm against the inside of your right thigh. Keep your spine stable, abs lightly engaged, and shoulder relaxed throughout the movement. Bend your elbow to raise the dumbbell toward your shoulder. Lift with control while keeping the upper arm supported and avoiding movement of the elbow from its position. Bring the dumbbell toward your shoulder through a comfortable range, maintaining a biceps contraction at the top. Lower the dumbbell slowly to the starting position, controlling the entire return phase. Exhale as you raise the dumbbell and inhale as you lower.
Elbow flexion exercise that works the biceps while keeping the arm and torso stable throughout each repetition.
Greater activation of the right biceps, with less torso involvement because the arm is supported against the thigh. The effort should remain localized to the front of the arm, without pain in the wrist, elbow, shoulder, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.