How to perform it

1. 1

   Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.

2. 2

   Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.

3. 3

   Rest your elbow on the inside of your thigh, just above the knee.

4. 4

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

5. 5

   Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.

6. 6

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

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