1. Sit in a chair with feet comfortably on the ground.

2. Take your right hand and grasp your left leg, under the knee. Your leg will serve as your resistance weight. Ensure that your leg remains ‘dead weight’ through this exercise.

3. Engage your bicep muscles in your right hand to lift your left leg. Hold for a count of two, keeping your bicep contracted throughout the movement.

4. Repeat for the desired number of repetitions before switching sides.

1. Stand in a doorway with your feet hip-width apart and your arms extended straight out in front of you, gripping the doorframe on either side.

2. Engage your core and glutes to maintain good posture and stability.

3. Slowly pull your body towards the doorframe, bending your elbows and keeping your upper arms close to your sides.

4. Pause briefly at the top of the movement, squeezing your biceps.

5. Slowly lower your body back down to the starting position.

1. Start by standing or sitting with your arms relaxed at your sides.

2. Flex your biceps as hard as you possibly can, and bring your fists up to your shoulders, keeping your elbow close to your body. 3. Squeeze even more at the top of the movement, and then lower your fists back down to the start position, maintaining flexion throughout. 4. Repeat for the desired number of reps.

1. Start by standing or sitting with your arms relaxed at your sides, palms facing inwards towards your body.

2. Flex your biceps as hard as you possibly can, and bring your fists up to your shoulders, keeping your elbow close to your body.

3. Squeeze even more at the top of the movement, and then lower your fists back down to the start position, maintaining flexion throughout.

4. Repeat for the desired number of reps.

1. Lie on your side with your legs bent at a 90 degree angle, and your bottom hand grasping your thigh.

2. Curl your bottom arm to raise your upper body off the floor by pulling on your thigh. Focus on the bicep contraction.

3. Pause briefly at the top of the movement, squeezing the bicep, and then slowly lower your upper body back down to the starting position.

4. Repeat for the desired number of reps before switching sides.

1. Hold a small towel with both hands, gripping the ends tightly.

2. Place your feet hip-width apart and stand with good posture.

3. Trying to rip the towel apart throughout the movement, curl the towel towards your chest by bending your elbows, keeping your upper arms close to your sides.

4. Squeeze your biceps at the top of the movement, then slowly lower the towel back down to the starting position.

5. Repeat for the desired number of reps.