Getting Started

• 1

  Start by sitting on a bench with your feet flat on the ground and your legs spread apart.

• 2

  Make sure your back is straight and your head is up.

• 3

  Take a dumbbell in one hand and place the back of your elbow against the inside of your knee.

• 4

  Slowly curl the weight up towards your shoulder and squeeze the bicep at the top.

• 5

  Slowly lower the weight back down and repeat for the desired number of reps.

• 6

  Switch arms and repeat the same steps on the other side.