PREPARATION
1.Stand with your feet apart, 
  right foot in front of your
  left.

2.Bend your knees, as if
  squatting. Lean forward and
  support your body with your
  left hand on your left thigh.

3.Take the dumbbell in your right
  hand. Brace your elbow against
  the inside of your right thigh.
  Breathe in.

EXERCISE
1.Keeping your wrist straight,
  breathe out as you raise the
  dumbbell toward your upper arm.

2.Breathe in as you slowly lower
  the weight back to the start
  position.

MAINLY FOR:Bicep