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
  right elbow, drawing the right
  dumbbell up to your shoulder.
  Keep the wrist straight.
  Breathe in.

2.Breathe out as you lower the
  right weight back to your thigh,
  while drawing the left weight up
  to your shoulder. Breathe in.

3.Repeat the cycle, raising one
  weight as you lower the other.

You may have to shift your body
from side to side a little to
maintain balance, but do not allow
the movement to get out of
control.

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

MAINLY FOR: Biceps