Illustration by Natasha Tibbott

7 of 13
Wednesday: Biceps
Stand with your feet shoulder-width apart and arms by your sides. Hold dumbbells with your palms facing forward. Exhale and, keeping the elbows close to your sides, curl both arms up, bringing your palms toward your biceps, until elbows are at just past a 90-degree angle. Hold for one second. Inhale as you slowly uncurl back to a starting position. Do 12 repetitions immediately following the first repetition of the tricep exercises described on the previous slide; alternate between the two for a total of four sets each.
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