Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Biceps
Sit on the end of a bench with your legs wide and torso leaning slightly forward.
Brace the back of your upper arm against your inner thigh, dumbbell hanging straight down.
Curl the dumbbell toward your shoulder without moving the upper arm.
Squeeze the biceps hard at the top for one second.
Lower slowly until the arm is fully straight, then switch sides after the set.
Using the thigh as a lever to push the arm up.
Twisting the torso to finish the last reps.
Going too heavy so the shoulder joins in.
This one works best as a finisher at the end of arm day.
Chase the contraction, not the number on the dumbbell.
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.