A seated curl with a barbell or EZ bar held between the legs, the backs of both upper arms braced on the inner thighs. Locks out body English so the biceps do all the work with a heavier load than the dumbbell version.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit on the end of a bench with feet wide, lean forward and rest the backs of your upper arms on your inner thighs, holding a barbell with a close underhand grip at arm's length.
Keep the upper arms pressed into the thighs.
Curl the bar up toward the shoulders; only the forearms move.
Squeeze the biceps at the top.
Lower slowly until the arms are straight and the bar hangs just above the floor.
Breathing: Exhale as you curl, inhale as you lower.
Arms glued to the thighs
Chest stays over the bar
Full stretch each rep
Rocking the torso back to lift the bar
Stopping short of full extension
Gripping too wide for the space between the knees
Start light; the fixed arm position puts the whole load on the elbow flexors.