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bicep curl

1. This move can be done with a barbell or dumbbells.

2. Make sure when you start the move your feet are placed about hip width apart and that your knees are bent slightly.

3. If you are using a barbell make sure your hands aren't too wide apart.

4. Keep your hands and wrists in a straight line. Don't bend them.

5. Slowly bring the weight up. Your hand should make it to your shoulders but no higher.

6. Don't let your elbows come out too far in this exercise.

7. Lower the dumbbell slowly and with maximum control.

8. When it reaches your lower side again rest for a second, and then slowly repeat the exercise.

9. It is possible to do this move standing or seated with dumbbells.

10. When seated make sure the back is supported at all times.