To have sleek, strong arms try this exercise to target the biceps muscle.  This exercise strengthens the biceps and brachialis of the arm.  Keep your elbow immobile when doing exercises for the arm; moving your arm takes the emphasis away from your biceps.

• Grasp a dumbbell in the left hand, then sit on the edge of a flat bench or chair with your knees twice hip-width apart and feel flat on the floor.
• Keeping back straight, lean forward from hips and place the back of upper left arm against the inside of left thigh, so upper arm is perpendicular to the floor.
• Contract abdominals (draw in) to keep from slouching forward; place right hand on right thigh for support.
• Keeping wrist straight, bend left arm to lift dumbbell up toward left shoulder.
• Slowly lower to starting position, then repeat to complete repetitions. Switch arms and repeat to complete 1 set.
• Do three sets of 12-15 repetitions of a weight that is challenging at your last few reps.

 

Tip on Form:  Be sure your triceps, not just your elbow, is against your thigh.  Otherwise, your arm may slip, and you won’t be able to isolate the biceps as effectively.