This biceps curl variation locks your arms in place for strict control and powerful contractions.
Instructions
- Sit on a flat bench with a barbell held in front of you between your legs.
- Place the back of your arms against your inner thighs, holding the bar with a close underhand grip.
- Curl the bar upward while keeping your upper arms fixed.
- Pause briefly at the top, then lower with control.
- Repeat for the desired number of repetitions.