Stand with feet shoulder width apart. Loop exercise band underneath both feet and extend arms straight down.
Contract your bicep to bend at the elbow and bring your forearm up, keeping your upper arm perpendicular to the floor and your elbows tucked to your sides.
Slowly relax your biceps and lower your forearms down until your arms are straight again, then repeat the motion. Up and down is one repetition.
This bicep exercise is very basic and it has been around for centuries. Whether you use a resistance band, dumbbell or barbell, the simple motion of this move is essentially the same, however, this exercise is frequently executed incorrectly. When done properly this movement specifically targets the bicep muscle (the muscle in the front of the upper arm), and is an essential component of any traditional weight training routine. Whether you are trying to increase tone, strength, or definition this is an excellent addition to any workout to isolate the upper arm.