* Standing with a dumbbell in each hand and elbows touching the side of the torso.

* Holding the upper arm stationary, curl the right weight with the palm facing forward. Lift the dumbbell toward the shoulder until the bicep is fully cotnracted. Hold this position for a second an squeeze the bicep.

* Lower the right dumbell to the starting position and repeat the same movement with the left dumbbell.

* Repeat for reps.