Tie a theraband to the lowest point on a pole, face away from the pole and hold the other end of the band in one hand. With your elbow bent at 90 degrees, use your free arm to assist lifting your exercising arm up until your elbow is at shoulder height. Ensure the elbow is still bent to 90 degrees, and directly infront of your shoulder. Release the grip from the other hand, and allow the exercising arm to slowly return to the start position against the pull of the band, utilizing the biceps to control the movement eccentrically.