Position your elbow on the inside of your thigh, close to your knee, with your arm fully extended.
Slowly curl the dumbbell up towards your chest, keeping your elbow stable and ensuring the movement is only happening in your forearm.
Hold the position for a second, feeling the tension in your biceps.
Lower the dumbbell back down to the starting position, making sure to keep the movement controlled. Repeat the exercise for your desired number of repetitions and then switch to the other arm.
Pro Tip
**Maintain Control**: Avoid using momentum to lift the weight. This is a common mistake that can lead to injury and reduces the effectiveness of the exercise. Keep your movements slow and controlled, focusing on the muscle contraction and relaxation. **Full Range of Motion**: To get the most out of this exercise, ensure you're using a full range of motion. This means lowering the weight all the way down until your arm is fully extended, then curling it back up as far as it will comfortably go. **Avoid Elbow Movement**: Your elbow should remain stationary throughout the exercise. If your elbow is moving, it