TARGETS: Biceps

EQUIPMENT: Dumbbells, Bench

Sit on a bench with your back supported. Hold a pair of dumbbells and let them hang at arm’s length next to your sides. Your palms should face each other. Sit as tall as you can.

Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Your palms should now face your shoulders.

Pause, then slowly lower the weights back to the starting position. That’s one rep.

Each time you return to the starting position, completely straighten your arms.