Sit on a bench with your knees wide. Take a dumbbell in one hand and press your upper arm, just above the elbow, against your inner thigh on the same side. Start with your arm straight and curl it up as far as you can, bending your arm only at the elbow and keeping your leg still. Return and repeat. Don`t put your elbow on top of your thigh, or you will restrict range of motion and let your thigh take some of the weight instead of making your biceps do the work. Do this exercise nice and slow. If you can do it very fast, you`re not using a heavy enough weight.

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For instructions on how to do more of these productive exercises, get my book How to Get Fit and Healthy through Weight Training, available as paperback or right away as an ebook. Description and order info at http://www.booklocker.com/books/1222.html.

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