Basic Free Weight Workout

Biceps Curl

A. Stand with your feet shoulder width apart and knees slightly bent. With a weight in each hand, let your arms hang down; face your palms forward.

B. Keeping your elbows close to your body, bend your arms and bring the weights up to your chest, squeezing your biceps muscles. Then straighten your arms, returning them to the starting position. Repeat eight to 12 times.