Exercise 1: Standing Dumbbell Curls

• 1. Start position hold dumbbells at the side of your body, palms facing body.
• 2. Bring dumbbells up turning wrists to face palms up. Keep the elbows close to ribs, until the dumbbell plate almost touches your shoulder.
• 3. Lower dumbbells to start position. Remember to brace abdominals during the exercise.

Beginners – 12 – 15 reps x 2 sets. Intermediate – 8 – 12 reps x 2 – 3 sets.