Pure bicep peak, zero momentum.
Keep your upper arm pinned to your thigh. No swinging, no body english.
Bracing your elbow against your inner thigh removes every source of momentum, no swing, no shoulder drift, just your biceps curling a dumbbell through its full range one arm at a time. The forward lean and fixed upper arm keep the tension biased into the top of the rep, where the biceps is fully shortened. It is the classic finisher for a reason, pure contraction with nowhere to hide.
They are one of the best ways to train the top of the range hard, where the biceps is fully shortened. Actual peak shape is largely genetic, but this move maximises what you have.
Because everything that helps you cheat is gone. Braced elbow, no torso swing, one arm at a time. Lighter loads with strict form are the entire point of the exercise.
Start with your palm facing forward and keep it there. The movement is pure elbow flexion, so save rotation work for other curl variations and just squeeze.
