Exercises We Love: Bicep Curls

dumbbellsOne of the best ways to tone your upper arms is the bicep curl, a simple exercise that involves holding weights in your hands and raising them to shoulder level.

Why MiddleSexy Loves Bicep Curls: They can yield results quickly and require minimal equipment.

Here’s how it works:

You’ll need two weights, either dumbbells or the equivalent (see below for options.)

Grab a weight for each hand, or try it first without weights. Stand with your feet shoulder-width apart and bend your knees slightly.Try to draw in your stomach muscles. Let your arms hang straight down at your sides with palms forward. Keeping your arms as close to your body as possible, curl both arms upward until your palms reach your shoulders. You can also do this one arm at a time. Then straighten your arms again and repeat. Remember to breathe, and a goal to work toward is three sets of 10-15 repetitions.

More info on weights: You can buy weights that range from 1 pound to 10 pounds at sporting goods stores or in the sporting goods departments of big box retailers like Target or Walmart. You can also get creative. My sister-in-law uses two bags of rice and another friend uses sand bags.

Do you do bicep curls? Tell us why you like them or show us your muscles!

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Image via Positively Fit/Flickr