These are done with dumbbells in a Kneeling or sitting position.
Starting position – Place a dumbbell in one hand. Spread your feet to about shoulder width and slightly bend your knees. Bend over and place your right elbow on your right knee and let the weight hang down by your foot.
Movement – Using your knee as a pivot point, curl the weight up to your shoulder. “Concentrate” on only flexing your bicep muscle. then slowly lower the weight back down.