Primary Muscles Worked:  Biceps

1.    Start Position:  Stand with your feet about hip width apart, knees slightly bend, chest lifted, abs tight and arms fully extended by your sides.  Stand tall.
2.    Execution:  Exhale and bend/flex at the elbow, curling the weight up and toward your shoulder.  Keep your elbows next to your sides.  Pause at the top of the movement and contract the biceps.
3.    Inhale and slowly control the movement back to the start position.
4.    Avoid this movement if you have any elbow or shoulder problems or feel pain in the elbow or shoulder (or anywhere else).

Trainer Tips:  
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind muscle connection will insure that you get the most out of the exercise.
•    Avoid slinging the weights.  If you have to sling them to complete the movement, the weights are too heavy.
•    Try standing with your back and shoulders against a wall.  As you perform the move, do not let your back come away from the wall.  This will help to isolate the biceps.