This exercise strengthens the biceps, or the front of your arms. As you improve, lift heavier weights.

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Directions:

1) Sit on the floor with your legs crossed. Sit tall.

2) Using an underhand grip, hold the weights at the sides of your body with your arms straight.

3) Bend your arms, bringing the weights toward your shoulders.

4) Hold the position for a few seconds, then return your hands to your sides. Keep your elbows close to your body throughout the movement.

5) Repeat, doing two sets of 8-10 reps each. Rest for 15-20 seconds between sets.

Variation: Work one side, then the other.

Tip: Keep the movement tight and controlled. Don't swing the weights or you will lose the full benefit of the exercise.