Illustration by Natasha Tibbott
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Lay on your back, knees bent and feet flat on the floor. Hold dumbbells so they're next to your ears and your elbows are pointing up. Exhale as you slowly raise dumbbells toward the ceiling, extending your arms and keeping your elbows slightly bent. Hold for one second. Inhale as you slowly lower dumbbells to the starting position. Do 12 repetitions (one set), then 12 of the bicep exercises described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.