Description
Seated single-arm curl to isolate the biceps with the elbow braced against the thigh.
01 · Setup
Set up the movement
- Sit with your feet flat and torso leaning slightly forward.
- Brace the working elbow against the inside of your thigh near the knee.
- Let your arm almost straighten at the bottom without lifting your elbow off your thigh.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Bend your elbow to lift the load without moving your shoulder or thigh.
- Make a clear contraction at the top.
- Lower slowly into a controlled stretch.
Technique cue
Keep your elbow against your inner thigh and your shoulder still.
Common mistakes- lifting the elbow off the thigh
- swinging your torso
- moving the shoulder forward
- lowering too quickly
Safety notes
Risks of poor execution
- A moving elbow can overload the biceps tendon.