Instructions:
- 1Hold a dumbbell in one hand and stand with your legs slightly apart
- 2Bend over slightly and place the back of your upper arm on your inner thigh
- 3Curl the weight while keeping the upper arm stationary
- 4Hold the contraction at the top for a moment, then slowly lower the dumbbell
Tips:
- Avoid using your back or shoulders to lift the dumbbell
- Squeeze the bicep at the top of the exercise for best results
- Ensure your movements are slow and controlled
- Keep your upper body still during the exercise