PREPARATION
1.Sit on the bench with your legs
  apart and feet flat on the
  floor.

2.Keeping a flat back, lean
  forward and support your body 
  with your right hand on your
  right thigh.

3.Take the dumbbell in your left
  hand. Brace your elbow against
  the inside of your left 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