Sit on a bench with your legs spread apart and lean forward slightly.
Hold a dumbbell in one hand and brace the back of your upper arm against the inner thigh of the same side leg.
Let the dumbbell hang straight down with your arm fully extended.
Curl the dumbbell upward toward your shoulder by flexing only at the elbow.
Squeeze the bicep hard at the top of the movement for a 1-2 second hold.
Lower the dumbbell slowly back to the starting position and repeat for all reps before switching arms.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps per arm | Form mastery, neural adaptation |
| Intermediate | 3 sets of 8-10 reps per arm | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps per arm | Strength, high intensity/volume |