1. Select a dumbbell with an appropriate weight for your fitness level.
2. Sit on a flat bench with your feet firmly planted on the floor for stability.
3. Lean forward slightly and place your right arm against the inside of your right thigh, just above the knee, to support your upper body. The palm of your hand should be facing up, holding the dumbbell.
4. Keep your back straight and your head facing forward.
5. Flex your arm to curl the dumbbell upward, focusing on only moving your forearm, while keeping your upper arm stationary.
6. As you lift the weight, rotate your wrist so that your palm faces toward your shoulder at the top of the movement in a supination action.
7. Slowly lower the dumbbell back to the starting position, reversing the rotation of your wrist to return to the neutral grip with your palm facing up.
8. Complete all the reps for one arm, then switch to the other arm and repeat.
9. Aim for equal repetitions on both sides to maintain balanced strength.
10. Perform the desired number of sets for your workout program, ensuring to rest appropriately between sets.
Remember to engage your core throughout the exercise to help stabilize your body, and concentrate on a controlled, smooth motion to target the biceps effectively. Avoid using momentum or swinging the weight; the movement should be powered by the bicep muscle.
---
