Basic biceps exercise—sit-down curl
Notes: The elbow joint of the bell-holding hand is against the thigh, and the upper body remains bent forward during the movement.

Action description: Sit on a bench, bend your upper body forward, place the elbow joint of the bell-holding hand on the upper third of the inner thigh of the same side, and make a 45-degree angle between the forearm and the thigh.

You can directly bend your forearms, or you can bend your wrists while turning your wrists to reach the optimal contraction angle, stay for 1-2 seconds, and return to the ready position.