Start with the dumbbells held wide at your sides, palms facing forward, and curl up toward your shoulders — squeezing your biceps at the top. Slowly lower back down to the wide position. Then bring your elbows in close to your body for a regular bicep curl, rotating your palms to face forward as you lift. Squeeze at the top and slowly return to starting position. That's one rep.

*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.