1) Stand erect holding a dumbbell in each hand, to your side. Ensure palms are facing inwards and arms are straight.
2) With elbows to your sides, raise one dumbbell until the forearm is vertical and the thumb is facing your shoulder.
3) Lower to the original position and repeat with alternative arm.
The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.