This exercise is great for your arms, especially biceps. To perform this exercise you will only need one dumbbell.
Sit on the end of a flat bench or a chair. Lean forward slightly and spread your legs apart into a V shape. Place a dumbbell in one hand with your palm facing upward. Rest the elbow on your inner thigh. You can rest your other hand on your other tight for support.
Throughout the exercise torso, upper arm or elbow do not move. As you slowly lift the weight up,