BICEPS Standing Curls

1. Stand holding a light dumbbell in each hand with your feet shoulder-width apart, knees slightly bent, and your stomach muscles pulled in gently to protect your lower back.

2. Begin with your arms extended straight down, hands at your sides, and palms facing your thighs.

3. As you exhale, slowly lift the dumbbells, turning your palms away from your body. Slowly lift the dumbells toward your shoulders without moving your elbows away from your sides. At the upper end of the lift, your palms will be facing your shoulders.

4. Pause and take a breath. Then inhale as you slowly lower the weights. Repeat this 8 to 10 times. This is 1 set.

Keep your elbows steady and close to your body, but don't press them against your sides—that's cheating!

Concentrate on using the biceps to lift the weight, instead of using other parts of your body. If this exercise feels really tough, use lighter weights. When it feels easy, either add weight or do another set.

Don't hold your breath! Exhale through your mouth when you lift and inhale through your nose when you lower the weight. This helps deliver oxygen to your muscles. It also helps you get into a rhythm, so that you're not working too fast or too slow.

BICEPS Concentration Curls

1. Sit on a bench or a chair, with your feet just slightly wider apart than your hips. With a weight in your right hand, place your right elbow against your right thigh. Allow your right arm to extend down so the weight is next to the inside of your right ankle.

2. Lean slightly forward. Keep your left hand on your left thigh for support.

3. Exhale as you slowly bend your right elbow, lifting the weight up almost to your right shoulder.

4. Pause and breathe. Then inhale as you slowly lower the weight. Repeat 8 to 10 times (1 set).

Keep your back flat, not rounded.

As you lift, keep your body still, except for the arm you are working.