Step 1

Step 1

Sit on a bench with your legs wide apart. Rest your left hand on your left knee. With your right arm hang a dumbbell just off the floor and push your triceps into your thigh.

Step 2

Step 2

Your thigh will stop you from cheating, now curl the dumbbell, really concentrating your attention on the bicep. At the top, squeeze for England! And then lower and repeat.