2. Keep your legs apart, hold your knees with your left hand and lean to the right and side.

3. Lift the dumbbell with your right arm and hold it tightly, so that the dumbbell leaves the ground.

4. Stick the upper arm on the inner thigh and keep this posture.

5. Start lifting the dumbbell upward until the forearm is close to the biceps.

6. Then slowly put down the repetition and change your left arm to do the same number of bends after completing the whole number.