Move Targets: Biceps and abdominal muscles
Step 1: Sit on a stability ball with your feet flat on the floor, lean forward slightly with one hand resting on a leg.Grasp a dumbbell in your hand with your palms facing up and your elbow pressed against your inner thigh just above your knee. Your arm should be straight with the dumbbell resting against your calf — do not let the dumbbell touch the ground.
Step 2: Curl the dumbbell up towards your chest while keeping your elbow locked in position on your thigh. Hold for 1-2 seconds, then release back down to the starting extended position. That’s one rep. Perform all your reps, then, switch sides and repeat.
Modification (Beginner): Remove stability ball and sit on a sturdy chair instead.
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