This is a basic exercise for the biceps (arms).
 bicep curl |
 bicep curl |
Steps
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Grasp a barbell with a shoulder width underhand (palms facing up) grip. Lower your arms fully to above your thighs and bending only your elbows, raise the bar to your upper chest.
Pause for a moment and then return to the starting position.
Tips
Do not swing your hips or back during this exercise.
A great overall exercise for the lower body. This version uses dumbbells instead of a barbell. Beginners may find this version easier to perform.
 squats |
 squats |
Steps
Grasp a dumbbell in each hand. Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting). Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance). Pause in the downward position and slowly return upright to the starting position.
Tips
Practice the squat without any weight to allow yourself to become comfortable with the movements.