bicep builder with your elbow braced against the inside of your thigh, one arm
at a time
the brace fixes your upper arm completely, so nothing but the elbow can move
and no body English is available at all
the most restricted curl here, which makes it a volume tool rather than a way
to load anything heavy
Execution
Sit on a bench with your feet wide, take a dumbbell in one hand and lean
forward. Plant the back of that upper arm against the inside of your thigh with
the dumbbell hanging between your legs.
let your arm extend fully, feeling the stretch across the biceps
curl the dumbbell up towards the opposite shoulder
keep your upper arm pinned against your thigh the whole way
lower it back down under control until your arm extends
finish all reps on one arm before switching
Nothing about this rewards heavy weight. Use it for volume when the heavy curls
are already done.
Purpose
bicep builder with your elbow braced against the inside of your thigh, one arm
at a time
the brace fixes your upper arm completely, so nothing but the elbow can move
and no body English is available at all
the most restricted curl here, which makes it a volume tool rather than a way
to load anything heavy
Execution
Sit on a bench with your feet wide, take a dumbbell in one hand and lean
forward. Plant the back of that upper arm against the inside of your thigh with
the dumbbell hanging between your legs.
let your arm extend fully, feeling the stretch across the biceps
curl the dumbbell up towards the opposite shoulder
keep your upper arm pinned against your thigh the whole way
lower it back down under control until your arm extends
finish all reps on one arm before switching
Nothing about this rewards heavy weight. Use it for volume when the heavy curls
are already done.