Starting Position: Sit in a chair or on the edge of a bench. Grasp a dumbbell in one hand and, leaning forward, place the elbow of that arm against the inside of the thigh on that same side.
Performing The Exercise: Let the arm hang down straight, then slowly curl the weight up to a full contraction at the top. Slowly return the arm to a straight position and repeat the movement.
Tips: It is important to return the weight to a full stretch position (arm straight) on each repetition to work the entire bicep muscle. Squeeze each contraction at the top for an additional pump.