Hold a dumbbell in each hand (or just use one dumbbell and one hand if you want to work your arms separately) down at your sides with your knuckles pointed away from your waist. Bring your arms up all the way until the dumbbell is either touching or close to touching your shoulder. Watch your form! Do NOT let your elbows or shoulders move forward. The placement of your elbows is particularly important, they should not move out to the sides. Your elbows should stay at your sides, your back should be straight, and your abs should be drawn slightly inward. Good form is particularly important when working the biceps. It is more important that you get the form right than that you do a lot of weight.

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