The primary muscles stresse din this movement are the muscles in the front of your upper arm (biceps brachii). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder.

Starting Position

With a dumbbell in your right hand, sit on a flat bench, feet flat on the floor. Lean forward with your right arm extended toward the floor and your elbow straight. Rest your right elbow against the inside of your right thigh (just inside your knee).


Raise the dumbbell up at a right angle to your thigh. Raise it as high as possible without moving your elbow. Contract your bicep hard. Take two to three seconds to lower the dumbbell down to the extended position. Complete all the reps for your right arm before repeating on the left arm.

Training TipsDumbbell Rack

  1. Keeping your elbow just inside your knee. The angle of projection causes a peak contraction on the biceps.
  2. Keeping your elbow resting against your thigh. If you allow your elbow to rise up as you raise the dumbbell, you will be using your shoulder to move the dumbbell, no longer isolating the bicep.

Warning Tips

  1. Do not lower the dumbbell any faster than two to three seconds. You must stay in control at all times during this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.

Robert BoveeRobert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.


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