Execution

              >> Sit at the edge of ad exercise bench with your legs apart and feet flat on the floor.

              >> To begin working your right hand biceps, lean forward and place your left elbow or                        hand on yourleft thigh or hip for support. Place your right triceps on the inside of                          your right thigh.

              >> Hold a dumbbell in your right hand with an underhand (supinated) grip and start with                    your elbow slightly bent.

              >> Inhale, then hold your breath as you raise the dumbbell so that it cames close to                          touching your chest. Exhale slightly once you pass the sticking point.

              >> pause momentarily, then exhale completely as you return to starting position under                      control.

              >> Concentrate on flexing your arm by using only biceps without any upper – body                            swing.

              >> When you complete the necessary number of repetitions with one arm, switch arms                      and repeat.