Do a dozen or so of these on your left leg then repeat the process on the right. Stand with weights hanging down, in front of your upper thighs. The handles should be parallel to the floor and the ends almost touching. Slowly bend your arms at the elbow and bring the weights up to your shoulder. Concentrate on using only your biceps, keeping your upper body still.
Triceps curl .
Raise your arms straight over your head then bend them at the elbows so the barbells touch your upper back. Now using only your triceps, slowly straighten your elbows. Lower slowly and repeat. If you paid attention, you noticed that the first biceps curl was done with the palms up. These are the same thing with the hands facing down.