Step 1: Sit in your chair with your feet flat on the floor.
Step 2: Clasp your hands together as if giving yourself a handshake (with one hand's thumb pointing to the floor and the other pointing to the ceiling).
Step 3: Pull! Resist the motion of both arms (you should definitely feel this in those biceps).
Step 4: Hold for 10 seconds or more, release, and repeat.
Put together your own office fitness routine by reviewing the exercises in our Workplace Fitness Library.