Place your forearm on your thigh with your palm facing upwards, and let the dumbbell hang over the edge of your knee.
Slowly curl your wrist upward, lifting the dumbbell as high as you can while keeping your forearm pressed against your thigh.
Hold the contraction at the top for a moment, then slowly lower the dumbbell back to the starting position.
Repeat for the desired amount of repetitions, then switch to the other arm and perform the same number of repetitions.
Pro Tip
Controlled Movement: Avoid quick, jerky movements. This is a common mistake that not only reduces the effectiveness of the exercise but can also lead to injury. Instead, make sure to perform the curl slowly and with control, focusing on the muscles you're working. Weight Selection: Another common mistake is using weights that are too heavy. This can lead to improper form and potential injury. Start with a lighter weight and gradually increase as your strength improves. The goal is to be able to complete your reps and sets without struggling or compromising your form. Full Range of Motion: To get the most out of the exercise