This exercise is called the dumbbell curl. It focuses on strengthening the front of the arm, the bicep. So stand with your feet hip-width apart, arms to your sides, and slowly curl the dumbbell up and then gently down again. Make sure you alternate each arm and keep a nice, steady pace. Not too fast. And always remember, keep that tummy tight and eyes looking forward.
1. Standing with your feet about shoulder width apart, place your arms by your sides with your palms facing in towards your thighs.
2. Curl your wrist towards your shoulder, keeping your palm facing your body and your elbow locked in to your side.
3. Extend down, alternating arms.
Don't forget to follow these steps during your workout:
Step 1: Start off with a warm-up exercise routine.
Step 2: It’s time to do the 2 minute stretch routine.
Step 3: Jump in - it's time to do the exercise programme. Choose one of the four programmes.
Step 4: Now begin the cool-down routine.
Step 5: Time to finish with the stretch routine.
Step 6: Congratulations you just found your 30 minutes of activity today.
Last updated: 11 March, 2011