What is a biceps curl?

Biceps curl strengthens and tones muscles on the front of your upper arm, making it easier to lift groceries and other things. Stand in a good posture, your feet shoulder-width apart and arms by your sides, and hold a dumbbell in each hand. Keeping your upper arms and elbows tight by your side, slowly lift the dumbbells up to your shoulders, counting to three.

Your palms are facing your shoulders but not touching them. Pause for a breath and then slowly lower your arms to the starting position, counting to four. Repeat 12 times.

Rest for a minute and then repeat 12 more times.

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