- Sit or stand leaning over with you legs apart for balance and support.
- Grasp the weight with the forearm supinated (palm facing outward). Note: This exercise is performed one arm at a time.
- With your upper arm perpendicular to the floor and your elbow rested on your inner thigh, curl the weight upward until your hand nears your deltoid (on the same side that is being worked), while exhaling throughout the movement.
- Lower the weight slowly, inhaling throughout the movement.
- Repeat steps 3-4 for as many sets as are desired. (Sets should generally fall between 3 to 6 with 6-12 repetitions).
Various Methods of Exercise: Dumbbells, Cable
If you choose to do the leaning variation, use your free hand to support yourself by grabbing your knee on the same side of your body as that hand. Also, take care to keep your back in a straight line while leaning over. Doing so will help to prevent back injury.
Some people may develop elbow (tendon) pain if they do curls incorrectly. Three things to remember to greatly reduce the chance of elbow injury are:
- Always control the weight, especially on the down movement. Letting the weight drop as the elbow reaches the bottom "locked" position causes tremendous stress on it that will likely result in injury.
- Keep your wrist straight (neutral). It is in this manner that maximum biceps stress will be achieved. Bending your wrist in either direction (upward or downward) removes focus from the intended muscle, the biceps, and creates vulnerability to injury (elbow or wrist).
- As stated above, if doing the leaning variation, keep your back straight to help prevent back injury.