Getting Started

• 1

  Stand up straight with your feet shoulder-width apart and your knees slightly bent.

• 2

  Hold a dumbbell in each hand, with your arms by your sides and your palms facing forward.

• 3

  Keeping your elbows close to your body, curl the dumbbells up towards your shoulders.

• 4

  Hold the contraction at the top for a second, and then slowly lower the dumbbells back to the starting position.

• 5

  Repeat for the desired number of repetitions.