1 Tale a wide stance of roughly twice that of shoulder-width over a dumbbell on the floor. Slowly bend forward at the hips to a flat-back position and grab the dumbbell with your nondominant hand, placing your other hand on the middle of your opposite thigh to support your back. Keep your back flat, and let your weighted arm hang directly underneath your shoulder

2 Curl the weight toward your face, moving only your forearm and making sure your elbow doesn't move back.

3 Stop when the weight is about chin-high, pause, and slowly return to the starting position. Finish the set with that arm and then repeat with the other.