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The biceps brachii or commonly known as biceps has two functions: one of them is to bend the arm into the direction of the shoulder and the other is the rotation of the hand. This exercise affects both functions of the biceps.Stand straight with dumbbells in your hands in a small straddle. Your back shall be straight, look forward. In the starting position your arms are hanging next to your torso, palms facing inwards / backwards. Breathe in then during the exhale start bending and rotating your palm outside so in the fully bent position your palm face slightly outwards. Then start letting it go back while rotating your hand inwards to the starting position. Your elbow should be in a fixed position all the time. Repeat the motion with your other arm as well.