How to perform it

1. 1

   Sit on a bench with your feet flat on the floor and your back straight.

2. 2

   Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.

3. 3

   Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.

4. 4

   Pause for a moment at the top of the movement, squeezing your biceps.

5. 5

   Slowly lower the cable handle back to the starting position while inhaling.

6. 6

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

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