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Beginning (my grandma on the left) – Sitting on a chair, place elbow on inside of knee and use a lighter weight to curl.

Intermediate (my mom in the middle) – Kneeling on one knee, place elbow on the inside of your knee and use a medium weight to curl.

Advanced (me on the right) – Hold a squat position and place elbow on inside of knee. Use a heavier weight to curl.