To strengthen your biceps, stand straight with a small dumbbell in the palm of one hand. The hand with the weight should rest against your thigh with your palm facing away from you. Using your elbow as a lever, slowly raise the dumbbell to shoulder height, as shown in the figure. Return to the start position just as slowly. Try not to hoist the weight by jerking your shoulder or upper arm. Do 12 repetitions of this exercise for each arm.
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