While seated on an exercise bench, take a dumbbell in one hand and rest your elbow against the inside of your thigh, as pictured. Your arm should be straight.

 

Lift the weight upward in an arc toward your shoulders and squeeze your biceps at the top of the movement.

 

Slowly return to the starting position, and repeat the exercise for the recommended number of sets and repetitons. 

 

Repeat the exercise with the other arm.