weighted standing curl

TARGET: biceps

EQUIPMENT: weighted

SECONDARY: forearms

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
2. Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
3. Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
4. Repeat for the desired number of repetitions.