Lean forward slightly and place the back of your right upper arm on the inside of your right thigh. Your arm should be fully extended and the dumbbell should be above the floor.
Slowly curl the dumbbell up towards your shoulder while keeping the upper arm stationary, and exhale as you do this. The forearm should do all the work. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbell back to the starting position as your breathe in. Ensure that your arm is fully extended and your biceps is fully stretched.
Repeat the procedure for the recommended amount of repetitions and then switch arms.
Pro Tip
Grip: Hold the dumbbell with a reverse grip (palms facing down). This grip will target the brachialis muscle, a muscle that lies underneath the biceps brachii. This muscle's development can push your biceps up more, making your arm appear larger. Control the Movement: Avoid the common mistake of rushing through the movement. Instead, focus on a slow, controlled lift and lower. This will engage your muscles throughout the entire movement and will result in a more effective workout