Bicep curls seated over the knee

It’s right through the knee! The elbow should be positioned as close to the knee as possible, and the hand should be turned so that at the top, the dumbbell rests against your chest. Despite its simplicity, this exercise has many important nuances. There’s little sense for beginners to do it, as this exercise is more about shaping the biceps rather than significantly increasing their size.

Nuances and Mistakes

1. You need to fully extend your arm to maximize the stretch of the biceps. All movements should be smooth without any swinging.

2. At the top, you need to contract the biceps as much as possible. This can only be achieved if at the end of the movement you rotate your wrist as far upward as you can. This means your pinky should be slightly higher than your thumb. The end of the dumbbell should press against your chest.

3. You need to brace your elbow against your thigh near the knee. This means moving your elbow as far away from your body as possible to keep your forearm parallel to the line of your shoulders and chest.

4. At the bottom, you can turn your wrist with the palm facing inward (toward yourself). This will additionally stretch the biceps.

5. This exercise should only be used after basic bicep exercises as a "finisher." Doing it on its own won't yield much effect, as it does not significantly increase strength or muscle mass.