Instructions:

1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
2. Rest your elbow on the inside of your thigh, just above the knee.
3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
4. Pause for a moment at the top, squeezing your biceps.
5. Inhale and slowly lower the dumbbell back to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.