Sit on a bench with your knees bent and your feet on the floor outside shoulder-width apart.
2. Grab a single dumbbell with a supinated grip, place the bottom of your tricep on the side of your thigh and curl the weight up towards your chest.
3. Hold the contraction for a moment and slowly lower the dumbbell back to the starting position.
4. Once finished, repeat the steps with your other arm.
Working muscle/muscles:
