Sit on a bench. Hold a dumbbell with an underhand grip and rest your elbow on the inner side of your thigh:
- Inhale and curl the dumbbell
- Exhale as you complete the movement
This isolation exercise allows you to control the range, speed, and alignment of the movement. It works mainly the biceps, brachialis, and brachioradialis.
The brachialis is a muscle located in the upper arm that lies underneath the biceps brachii. It is responsible for flexing the elbow joint, which allows for activities such as lifting weights or bringing the hand closer to the shoulder. It originates from the front of the humerus bone and inserts on the ulna bone. It works in conjunction with the biceps brachii and the triceps brachii to control movement of the elbow.