Primary Muscle Group: Arms
In a sitting position, bend over slightly and take a dumbbell in one hand. Rest your free arm on your knee or other stationary object to stabilize yourself. Now curl the weight up to the deltoid and allow your elbow to rest against your thigh. As you lift, twist the wrist so that the little finger ends up higher than the thumb. Tense the muscle fully at the top of the curl, then lower the weight slowly, resisting it at all the way down to full extension. At the top of the Curl, the biceps are taking the full stress of the weight.