INSIDE HAMMER CURLS

Stand with your feet shoulder width apart and knees slightly bent. Hold a 5- to 10-pound dumbbell in each hand (beginners use lighter weight) to your side. Be sure you keep your back straight. Begin to curl the weight in front and across your body with your right hand, making sure to keep your elbow close to your body. Exhale as you curl up. Once the dumbbell is at your shoulder, inhale and slowly return to starting position. Repeat movement on the other side. Do one to three sets of 10 to 15 repetitions.

Chris Hunt/Staff (ENLARGE)

Inside hammer curls

Chris Hunt/Staff (ENLARGE)

Stability ball Preacher curl

Chris Hunt/Staff (ENLARGE)

Alternate curls

Chris Hunt/Staff (ENLARGE)

Hammer curls

KELLY'S TIPS • Stay in control throughout each move. Don't jerk your elbows. • Squeeze your biceps to curl your arm. • Follow the breathing instruction. Don't hold your breath.

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STABILITY BALL

PREACHER CURL

Kneel with your right knee on the floor and with your left leg up supporting the stability ball. Lean over and place the back of your right arm slightly lower than over the top of the ball. With a 5- to 10-pound dumbbell in your hand (beginners use lighter weight), slowly lower while inhaling, then curl back up and exhale. Repeat the movement, and be careful not to hit yourself in the chin or face. This exercise is is more advanced and makes you work the biceps harder when performed properly. Complete one to three sets of 10 to 15 repetitions.

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ALTERNATE CURLS

Stand with your feet together and knees slightly bent. Hold a 5- to 10-pound dumbbell in each hand (beginners use lighter weight), and put your arms down by your sides. Exhale while curling the weight in your left hand up toward your shoulder, bending only at the elbow. Inhale while lowering the weight to the starting position. Repeat with your right arm. Do one to three sets of 10 to 15 repetitions.

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HAMMER CURLS

Stand with your feet shoulder width apart and knees slightly bent. Allow your arms to hang by your sides with a 5- to 10-pound dumbbell in each hand (beginners use lighter weight), thumbs turned up. Exhale while bending only at your elbows and curling the weights up to your shoulders, keeping your knuckles vertical throughout the movement. Inhale while lowering the weights to the starting position. Do one to three sets of eight to 10 repetitions.

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Kelly Huggins is a certified personal trainer and owner of Fitness Together in Sandy Springs.