<ul>
<li>Sit on the edge of a bench with your feet flat on the floor, and spread your legs slightly.</li>
<li>Hold a dumbbell in one hand with an underhand grip (palm facing up).</li>
<li>Rest your elbow on the inner thigh of the same side leg, with your upper arm fully extended and the dumbbell hanging down.</li>
<li>Keep your upper arm stationary and curl the dumbbell towards your shoulder by bending your elbow.</li>
<li>Continue curling until your bicep is fully contracted and the dumbbell is close to your shoulder.</li>
<li>Slowly lower the dumbbell back to the starting position, fully extending your arm.</li>
<li>Perform the desired number of repetitions on one arm, then switch to the other arm.</li>
</ul>