How to perform it

1. 1

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

2. 2

   Hold a dumbbell in one hand with a neutral grip (palms facing each other).

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.

5. 5

   Pause for a moment at the top, squeezing 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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