Getting in Shape Guide

Biceps Curl

Does a gallon of milk feel a lot heavier than it used to?  After a few weeks of doing the biceps curl, lifting that eight-pound jug will seem a cinch!

1. With a dumbbell in each hand stand, or sit in an armless chair, with feet shoulder-width apart, arms at your sides, and palms facing your thighs.
2. To a count of two, slowly lift up the weights so that your forearms rotate and palms face in toward your shoulders, while keeping your upper arms and elbows close to your side—as if you had a newspaper tucked beneath your arm. Keep your wrists straight and dumbbells parallel to the floor.
3. Pause. Then, to a count of four, slowly lower the dumbbells back toward your thighs, rotating your forearms so that your arms are again at your sides, with palms facing your thighs.
4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Make sure you:

• Don't let your elbows move away from the sides of your body.
• Keep your wrists straight.