Sit on a flat bench. Hold dumbbell with an underhand grip and rest your elbow on the inner side of your thigh.
1. Inhale and curl the dumbbell upward.
2. Exhale while you complete the movement and return dumbbell to starting position. Repeat for subsequent reps.
Notes: This isolation exercise allows you to control the range, speed, and alignment of the movement. It primarily works the biceps, brachialis, and brachioradalis.