Sit on a flat bench with feet flat and wide apart. Hold a dumbbell with an underhand grip, lean forward, and rest the back of the working elbow firmly against the inner thigh.

1. Fully extend the arm, letting the dumbbell hang straight down toward the floor.
2. Curl the dumbbell slowly toward your shoulder, contracting the bicep hard at the peak.
3. Maintain contact between your elbow and your inner thigh throughout the lift.
4. Squeeze the bicep fully, then slowly lower the dumbbell back to the starting position.
5. Complete all required reps on one side before switching arms.