Move Targets: Biceps and shoulders
Step 1: Stand with legs shoulder-width apart. Keep chest up and back straight. With a dumbbell in each hand, lift arms out to your sides even with your shoulders and palms facing upward.
Step 2: Bend arms at the elbows curling the weight in toward your ears. Pause and then slowly uncurl the arms. Do not drop the arms back to your side. Keep the arms extended out to your sides and repeat the curl. Do this as many reps as possible for 60 seconds.
Modification: Ditch the dumbbells.
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