How to perform it

1. 1

   Sit on a bench with your legs spread apart and your feet flat on the ground.

2. 2

   Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.

3. 3

   With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.

4. 4

   Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.

5. 5

   Repeat for the desired number of repetitions, then switch arms.

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