How to perform it

1. 1

   Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.

2. 2

   Fully extend your arm and hold the dumbbell with an underhand grip.

3. 3

   Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.

4. 4

   Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5. 5

   Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Inhale and slowly lower the dumbbell back to the starting position.

7. 7

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

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