Biceps Curl

Stand or sit with your arms at your sides and your elbows slightly flexed (figure 4.22a). Palms face forward. Hold a free weight in each hand, or stand on a resistance band and hold each end in a hand. Pull your hands up while bending at the elbows (figure 4.22b); return to the starting position. Repeat 8 to 12 times per set. Complete 3 sets.

Figure 4.22 Biceps curl.