Sitting on a step or bench with your legs together and your torso upright, hold a dumbbell in each hand and extend your arms downward. Rotate your wrists so the palms are facing your thighs, and slowly lift one arm to your shoulder, using the elbow as a hinge. Slowly return to the start position and repeat with the opposite arm.
Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer. Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer (or belt) until you feel the stretch in your biceps and your forearms. Hold this stretch for 30 seconds and repeat to the opposite side.
Stand with the weights at your side you can work either one arm at a time or both together. Be sure to work both arms equally and give equal time to stretching both arms. In this exercise, the hands are rotated palms-facing your hips.
Sit on a bench or in a chair. Holding a weight, place the elbow on the inside of one knee for stability. Slowly lower the weight and flex the bicep curling the weight upward.