Position

Sit on a bench with your legs spread apart and hold a dumbbell in one hand, letting it hang between your legs.

Movement

• Brace your elbow against the inner thigh of the same side and curl the dumbbell towards your shoulder by bending your elbow.
• Squeeze your biceps at the top of the movement before lowering the dumbbell back to the starting position.

Breathing

Exhale as you curl the dumbbell up and inhale as you lower it back down.

Tips

• Keep your upper arm stationary and focus on contracting your biceps throughout the movement.
• Use a controlled motion and avoid swinging the weight to generate momentum.
• Maintain proper posture and avoid leaning or using your back to lift the dumbbell.