Target Muscles: Biceps
Equipment: Bench, chair or a sturdy place to sit
Start: Grab a dumbbell with your nondominant hand and sit at the end of a bench, leaning forward slightly with your legs spread out to the sides. Rest the back of your weighted arm on the inside of your thigh. Hold the weight with an underhand grip and let it hang straight down. Rest your other hand or forearm on your other thigh.
Finish: Curl the weight up toward your face without shifting your upper arm, lifting your torso, or curling your wrist.