Step One: The Biceps Curl

Start eyeing short-sleeved fashions, even if you shunned shrimpy shirts in the past. This week's exercise can develop shapely arms that you'll want to show off.

The focus is on the biceps -- the muscles in the front of the upper arms. These muscles do more than just flex and look great. You use them to open windows, unscrew lids and lift just about anything.

All you'll need is that set of dumbbells you bought last month (if you don't have them, pick up a pair of 3- or 5-pound weights. With weights in hand, read on and get ready to build a stronger, healthier, younger-looking body.

by Michele Stanten

The essentials

Repetitions: 8 to 12 lifts is considered a "set." Do 1 to 3 sets.

Sessions per week: 2 to 3; allow at least one day of rest between workouts.

Speed: 3 seconds to lift, 1-second pause, 3 seconds to lower.

Weight: If you can't do 8 repetitions, the weight is too heavy. When you can easily do 15 repetitions, the weight is too light.

Remember to breathe.

Get in action
Bending your elbows, slowly raise your hands toward your shoulders. Turn your palms up as you lift your arms. Keep your elbows and upper arms at your side. Only your hands and lower arms should move. Then lower your arms, turning your palms toward your body as your hands pass your knees.

When to lift more weight
The key to building strong, shapely muscles is to progress in your strength-training program. You need to continue to challenge your muscles by lifting heavier weights. When you can lift a weight 12 times and feel like you could keep going, it's time to step up the amount. Not a big step, though. Increase the amount of weight you're lifting by only a pound or two. There's no hard-and-fast rule as to how quickly to progress. A general guideline is about every 2 weeks, but remember everyone is different. Listen to your body and increase at your own pace.

by Miriam Nelson, PhD
Created 1997