Standing Dumbbell Curls

  This exercises are to be performed in a superset. First, to perform the standing dumbbell curls, grab a pair of dumbbells and hold them at your sides with the palms touching your upper thighs. Slowly curl both arms up until the dumbbells are at shoulder level.
  Pause briefly in this fully contracted position, and then lower the dumbbells slowly, in four seconds, back to the starting position. Perform your fi rst set as a slow, controlled, warm-up set (supersetted with the next exercise), and then increase the resistance by 20 percent (give or take a couple of pounds, depending on your existing strength levels) and superset your next two sets for 10 repetitions each. Supersetted with lying triceps extensions.