For Upper Arm Muscles

Biceps curl

1. Sit upright in an armless chair with your feet flat on the floor.

2. Hold hand weights straight down at your sides. Your palms should be facing your body.

3. Slowly lift one hand toward your chest by bending your elbow. While lifting, turn your hand so that your palm faces your shoulder.

4. Hold for one second. Then slowly lower your arm to the starting position.

5. Repeat with your other arm.

6. Repeat eight to 15 times on each arm. Rest, then do another set.