Hold a dumbbell in one hand and lean forward slightly, placing the back of your upper arm against the inside of your same-side thigh.
Keep your back straight and your elbow tucked in, slowly curl the dumbbell up towards your shoulder, only moving your forearm.
Hold the position for a second at the top, squeezing your bicep muscle, then slowly lower the dumbbell back to the starting position.
Repeat the exercise for your desired number of repetitions, then switch arms.
Pro Tip
Proper Grip: Hold the dumbbell in your right hand, with your palm facing upward. Your grip should be firm but not overly tight. Avoid gripping the dumbbell too loosely as this can lead to a loss of control and potential injury. Elbow Position: Rest your right elbow on the inside of your right thigh, just above the knee. This provides the necessary support and isolates the bicep muscle. Avoid letting your elbow slip or move around during the exercise as it can reduce its effectiveness and lead to strain or injury. Controlled Movement: Lift the dumbbell towards your shoulder in a slow and controlled manner, then lower it back down. Avoid jerky or rapid movements as these can lead to muscle strain and won