Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso,upper arm and elbow still. As you lift,twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.