Description
Seated unilateral curl to isolate the biceps with one elbow propped on the thigh.
01 · Setup
Set up the movement
- Sit with your feet flat and your chest leaning slightly forward.
- Place the elbow of the working arm against the inside of the thigh, near the knee.
- Leave the arm almost straight at the bottom without lifting the elbow from the thigh.
- Keep the same range of motion on the right and left.
02 · Execution
Perform the rep
- Bend your elbow to lift the load without moving your shoulder or thigh.
- Pause for a clear contraction at the top.
- Slowly lower back down to a controlled stretch.
Technique cue
Elbow stuck to the inside of the thigh, shoulder immobile.
Common mistakes- lift the elbow from the thigh
- swing the torso
- move the shoulder forward
- descent too fast
Safety notes
Risks of poor execution
- A moving elbow can overload the biceps tendon.