PREPARATION
1.Take an underhand grip on a pair
  of dumbbells and deadlift to the
  front of the thighs.

2.Tilt your pelvis forward and
  tuck your elbows in against your
  sides. Breathe in.

EXERCISE
1.Breathe out as you bend your
  elbows and draw the dumbbells up
  to your shoulders. Keep the
  wrists straight.

2.Breathe in as you lower the
  weights back to your thighs.
  Keep the elbows slightly bent.

Avoid swinging the weights, or
bouncing them off the front of
your thighs between reps.

MAINLY FOR: Biceps