Grasp two dumbbells with the arms hanging straight down at your sides. Your palms should be facing inward toward each other and your elbows should be stationary throughout the entire set. The palms face each other during the entire movement. Curl the dumbbells directly forward and upward in a semi-circular arc to shoulder level. Hold

this peak-contracted position for a moment, intensely tensing your biceps and forearms and then slowly return to the starting point.

(primary muscles: biceps, brachialis, and forearm flexors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.