Transform Your Body in 30 Minutes a Day
7. Biceps Curl with Knee-Up
- Stand with feet hip-width apart, holding 5- or 8-pound dumbbells, elbows close to sides and palms up.
- Pull in abs and bend right knee 90 degrees to hip level while curling weights toward shoulders.
- Lower leg as you lower arms.
- Do 15 reps, then switch legs. Do 1 to 3 sets per side.
Keep it easy: Do biceps curls without knee raises.
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