Standing DB Curls

• Stand erect with a dumbbell in each hand and your feet 16 inches apart.
• Keep your back straight, your head up and your hips and legs locked.
• Start with the dumbbells at arm's length against your outer thighs with your palms facing in.
• Inhale, then exhale as you curl up the dumbbell in your right hand, keeping the palm facing in until the weight has passed your thigh. At that point turn your palm up until the 'bell passes your thigh and then turning your palm in.
• Inhale as you lower the dumbbell back to the starting position, keeping your palm up until the 'bell passes your thigh and then turning your palm in.
• Keep your upper arms close to your sides throughout movement.
• Repeat the same movement with your left arm.
• This exercise can also be done seated on a flat bench or leaning back on an incline bench.
  
  

Seated DB Curls

• Sit at the end of a bench and hold a dumbbell in your right hand with your palm up.
• Bend slightly forward, resting your right elbow against the inside of your right thigh, and place your led hand on your left knee to stabilize yourself.
• Curl the dumbbell up in a semicircle to shoulder level.
• Lower the dumbbell back to the starting position.
• Complete the set, then reverse your position and repeat with your left arm.